"Stuck in the weight cycle?

Many of us have looked in the mirror at one time or another and decided it’s time to shed extra pounds. Maybe then you started a popular new diet or exercised for hours each day. However, if you’re like many people, your commitment to such drastic change waned — and eventually the weight crept up again.

Some people can get caught in this pattern of losing weight and regaining it — called weight cycling. It can be caused by losing weight too quickly. It also can be caused by a diet that’s too strict, too expensive or too limited — making it difficult to stick with long term.

If this sounds familiar, it’s time to get out of the cycle and learn the secrets of lasting weight loss. Doing so is important for more reasons that just being able to wear your favorite jeans. Some studies suggest that this pattern is linked to health issues, such as high blood pressure, high cholesterol and gallbladder disease. It may also be related to depression and poor self-esteem.

Breaking the cycle
Understanding why you might be caught in a weight cycle may be the first step to make lasting changes. People who weight cycle often don’t participate in regular physical activity, for example. Some people also may have unhealthful eating habits, such as binging.

Talk with your doctor about healthful weight-loss strategies. He or she may suggest dropping pounds more slowly — gradual weight loss is easier to sustain in the long term. These tips also may help:

Put it in writing. A contract with yourself is a great way to show your commitment, assess where you are and set goals. Place it where you’ll see it every day.

Be realistic. Plan to lose no more than 2 pounds a week, a rate considered safe by most experts. Remember: Perfection isn’t practical — nor possible. You’ll have occasional setbacks. That’s OK — forgive yourself and get back on track.

Build a bond. Good relationships can help you through the tough times. Try to surround yourself with friends and family who are supportive. Or, find others who share your goals and can help keep you on track.

See the big picture. A healthful weight can help reduce your risk of many chronic conditions. This may include heart disease, diabetes and some forms of cancer. To help yourself stay motivated, make a list of the reasons you want to lose and review it often.

Weight loss doesn’t have to be extreme to be effective. Losing just 5 to 10 percent of your weight — that’s 10 to 20 pounds for a 200-pound person — can improve blood pressure, blood cholesterol and blood sugar levels. These are big reasons to make lasting changes toward a healthier life and abandon the weight cycle for good.

Beyond the pounds: Other important numbers
Find a wealth of resources at myuhc.com®. Click “Health & Wellness,” then “Tools” to find calculators for a healthful weight range, body mass index and calories burned."