The Fat Resistance Diet

5 Steps to End Yo-Yo Dieting

5 Steps to End Yo-Yo Dieting

by Leo Galland MD and Jonathan Galland

5 Steps to End Yo-Yo Dieting If you have lost weight and re-gained it a few times, you’ve probably noticed that the yo-yo pattern becomes harder and harder to stop. In fact the more your weight fluctuates up and down, the easier it is for you to gain and the harder it is to lose.  The latest research provides important clues to solving weight fluctuation.  At last the end of the yo-yo dieting is in sight.

Understanding how hormones affect metabolism is the key to solving the riddle of yo-yo dieting and achieving healthy weight loss. Obesity and its related diseases are not just about weight; they’re about the hormones in your body. New research allows us to re-think strategies for achieving and maintaining leanness.

5 Steps to Lasting Weight Loss:

1. Eat Your Omega-3 fats.

The hormone leptin is the key to yo-yo dieting. When you regain weight after losing it, your metabolic rate actually slows down because your body generates less heat. The generation of heat is called thermogenesis and most of your thermogenesis occurs in your muscles.  Australian researchers recently demonstrated that muscle thermogenesis is significantly increased by leptin, a hormone that exists naturally in the body. Eating omega-3 rich foods, like salmon and flax seeds, can increase the sensitivity of your cells to the actions of leptin.

2. Snack on Walnuts and Almonds.

Although nuts are high in calories, eating nuts may actually help you lose weight. A study done in Spain found that people who ate nuts two or more times a week were less likely to gain weight than people who did not eat nuts. And studies in the US show that nut eaters are  more lean than non nut eaters. To get the best nutrition, nuts should be dry roasted or raw, without added fat or salt.

3. Eat More Fruit-Especially Berries.

Although they’re high in natural sugars, eating fruit may help maintenance of weight loss. A study done by the CDC found that people who ate more fruit were more likely to maintain weight loss than people who ate less fruit. Especially beneficial are brightly colored berries. Anthocyanins, dark blue and red pigments found in berries and other plant foods, may help your fat cells shrink. Research in Japan and Korea shows that dietary anthocyanins can actually change the activity of genes found in fat cells.

4. Use Spices To Boost Metabolism.

Garlic, ginger, and turmeric can help combat the inflammation that slows down your metabolism. That is why we made spices the star ingredient in the recipes of our book, The Fat Resistance Diet


5. Walk 30 Minutes a Day

Walk or engage in some other form of aerobic exercise, for at least 30 minutes a day. People who lose weight and keep it off all learn to increase their physical activity to maintain muscle and increase their metabolic rates.

Get a free one-day meal plan with recipes at


This article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service by the sender or the sender's affiliates, agents, employees, or service providers. If you have or suspect that you have a medical problem, contact your doctor promptly.



Please join us on Facebook
Follow us on Twitter!
Got Heartburn or Indigestion?
You are here  : Home Newsletter 5 Steps to End Yo-Yo Dieting