Thoughts From Denise On The Fitness Journey Over 50

Walk Away From Yo Yo Dieting

Are you a yo-yo dieter?  You know what I mean – you lose 5 pounds, gain 7. Lose 7, gain 6.  Your weight constantly fluctuates up and down just like a yo-yo.  That is called yo-yo dieting.   I’ve been there but my fluctuations were MUCH greater.  I would lose 20 pounds, gain 35 pounds.   What you may not know is up to 40% of folks are yo-yo dieters so if this is you, you are not alone.

Some weight fluctuation is normal.  The weight that you gain with hormonal changes like your monthly period or menopause is normal fluctuation.   What is more concerning are the larger gains and losses.  Most yo-yo dieters are like me in that you used to work your tail off to lose weight using strict diet and exercise.  As soon as you were at or near your goal weight, you slacked off with what you were eating and maybe cut back on the exercise and before you knew it, the weight was back often more than you lost.

The way to move forward is to make permanent lifestyle changes versus temporary solutions.  Just because you’ve been a yo-yo dieter in the past doesn’t mean that you won’t be successful losing weight permanently. In fact, once you make the lifestyle changes into habits, you are more likely to be successful in keeping the weight off.   No More Yo Yo Dieting How To Stay Fit Over50

Don’t put it off any longer because you think you can’t be successful. Start with these simple steps and remember, you didn’t gain weight overnight so don’t expect to lose it overnight.  You can expect to KEEP it off by replacing bad habits with good healthy habits.

  • Eat more often.  By this I mean eat at least 4 to 5 meals per day
  • Drink water all day.  Your body must have water to survive.  Water also helps in that many times when we think we are hungry, we are actually thirsty.  I will have a cup or two of coffee in the morning but the rest of the day I have my refillable water bottle with me.
  • Eat a balanced meal.  For many this is 30% protein, 40% carbs and 30% fat.  For others it may be 40% protein, 30% carbs, 30% fat.  Find what works for you and make sure each meal is balanced.  Also include protein in each meal.  Protein helps you feel full and when you are consistently providing your body with fuel, you will find you are satisfied and not tempted to eat junk.
  • Get your mindset correct.  You are not on a crash diet to lose weight nor is this a temporary fix.  You are creating new lifestyle healthy habits that will replace old habits permanently.
  • Finally make the time to exercise every day.  Your body not only needs exercise it WANTS exercise to perform at it’s peak.  You’ve heard that commercial – “A body in motion, stays in motion.”  Make sure your body stays in motion.

It will take anywhere from 14 – 30 days to create these new habits.  You must be strong and push through in the beginning to reach the reward at the end.  Believe in yourself because yes you CAN get fit and healthy.

To your health,


Coach Denise

Denise Sanger is a high energy business owner with over 30 years experience in the marketing area.  She has transitioned her love of fitness and marketing into helping others succeed in getting fit and running their own businesses.   She founded How To Stay Fit Over 50 to provide hope and support to others by motivating them to take the first step in their fitness journey no matter what age. Email her at or

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4 thoughts on “Walk Away From Yo Yo Dieting

  1. Yes, i am a yoyo dieter. I’ve lost 40 and gained 25. This article struck a cord and I’m on my way to eating healthy, exercing and not dieting.

  2. I think I finally broke the yo-yo habit. I have lost 112 pounds at the age of 63 and kept if off ( other than the 3 lbs. I go up and down ) for a full year. In that year I also quit smoking. I really, really think it took this time. ( fingers crossed )

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