Tips to Stop Yo-Yo Dieting

Australia is a nation of yo-yo dieters, according to a new survey by SureSlim Australia.

The survey of 1122 men and women, carried out as part of the launch of SureSlim’s new Online Clinic, revealed that close to 1 in 3 dieters regain lost weight within six months, 60 percent within 12 months, and 81 percent of people will put weight back on within two years.

And it seems we’re all a little overwhelmed when it comes to picking the best approach to shed unwanted kilos. While 8 in 10 of us admit we’d like to lose weight, almost 70 per cent are confused about how to go about it, given the amount of conflicting information.

“Diets are more often than not, setting people up to fail because they create a restrictive way of eating that is unsustainable in the long term,” says Luke Faccini, CEO of SureSlim. He further adds, “Given more than half of Australians are either overweight or obese, it’s more important than ever to cut through the plethora of fad diets and go back to healthy, nutritious eating.”

To help stop the yo-yo-dieting cycle, SureSlim have put together some fantastic weight loss tips you can adopt for life – without a fad diet in sight:

1) Stick to three balanced meals a day rather than 6 small meals or snacking continuously through the day.
The concept of 6 small meals a day actually started as a way for diabetics to eat – but somehow the world caught on and decided that this was the “in vogue” way to eat. In reality, the majority of people are much better off eating three, good sized, balanced meals a day.
Research has shown that people who continually eat during the day tend to experience a stronger drive to eat. Each meal should have the correct amount of protein, carbohydrates and health fats. Getting the balance right will ensure that you are satiated until your next meal and not riding the constant wave of sugar highs and lows.

2) Drink 8 glasses of water a day.

This is NOT an old wives tale! Water is possibly the single most important catalyst in losing weight and keeping it off. A normal adult is 60 – 70 percent water, yet many people live in a constantly dehydrated state. Even mild dehydration can slow your metabolism down, whereas remaining hydrated ensures that the body has ample water to flush out waste and metabolise fat adequately. Staying hydrated also means you’ll be less likely to mistake thirst signals for hunger.

3) Eat your last meal at least 2 hours before going to bed.

It takes about 2 hours for a meal to be broken down in the stomach before it moves down the digestive tract. Human Growth Hormone (HGH), which contributes to successful weight loss and wellness, is excreted in larger amounts when we are in REM sleep. If we go to bed on a full stomach, the body has to work too hard to enter this deep sleep phase and HGH may not be released.

4) Eat fruit but stay away from fruit juice.

Fresh juice has been a bit of a craze over the years but a glass of freshly squeezed juice can contain four or five pieces of fruit! The juice will contain a high percentage of sugar, which, while derived from fruit, is a simple sugar that will trigger an insulin spike. On the flip side, whole pieces of fruit are full of fibre – something that helps your body digest the simple sugars in fruit more slowly and keep your insulin from spiking. Not to mention the vitamins and minerals contained in fruit! That being said – don’t go overboard on the fruit either. 2 pieces of fruit is the recommend serving per day per person.

5) Cut down on alcohol. There are so many people who work tirelessly on correcting their food consumption, but don’t stop to consider their drinking habits. Aside from the calories it contains, alcohol interferes with the regulation of normal glucose metabolism. Research has shown that it can slow your fat metabolism down by up to 30% and drinking at night can prevent your body from metabolizing fat during sleep. And let’s face it – most people have a glass of wine or a beer at night! Alcohol also weakens your restraint and can influence you to eat more than you usually would. So if you want to get serious of weight loss, don’t just look at what you’re eating – but what you’re drinking too.

The key message? Stay away from fad diets. While the promise of rapid weight loss through shakes, pills, potions or detoxes can be alluring, these fad diets are rarely good for you OR sustainable in the long term. In most cases, they’re actually setting you up to fail as once you go back to your “regular” ways – the weight will simply pile back on. If you’re serious about losing weight and want some guidance and support, make sure you find a program that not only promotes weight loss, but good nutrition and good health.

SureSlim is a medically supervised weight loss program that is thoroughly researched and scientifically formulated, based on the principles of nutrition, wellness and good health. To find out more and sign up for their new online clinic head to

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