The question, “Can I lose weight?” is often followed by, “If you follow this diet,” or, “If you do this exercise plan.” Yet, the truth is that no matter how good a diet or an exercise plan truly is, many people miss their weight loss goals – and jeopardize their health – because they ignore the three rules of YES.
“Y” stands for Yoyo dieting, which is a “no-no” when it comes to your health. “Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen,” says Andrea Pennington, MD, author of The Pennington Plan for Weight Success. “These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure and heart disease.”
Additionally, Madelyn Fernstrom, PhD, founding director of the University of Pittsburgh’s Weight Management Center says, “We have this mentality that a diet is something to go on and then get off as quickly as possible, but lasting weight loss requires making lifestyle changes that will work long-term.”
“E” stands for Emotional support. Instead of asking, “Can I lose weight?” tell your friends and family that you are going to lose weight – with their help. They don’t have to diet or exercise with you (although that can be helpful); however, it’s important that you know they will be there for emotional support, which will tremendously stack the odds of success in your favor – especially when compared with trying to do it all on your own.
“S” stands for Serving sizes. Think of it this way: “Can I lose weight… if I’m eating serving sizes big enough for two or three people?” Perhaps we’ve all gotten used to the “super-size portions” at restaurants; yet, whatever it is, you need to retrain your brain to think of food in “human-size portions.” And, one of the best tools for doing exactly that is the WebMD Portion Size Plate where you are shown how to easily remember and recognize what constitutes healthy serving sizes across all the food groups.