To lose weight permanently and avoid the constant yo-yo-ing up and down, its really useful to understand a little about
Your body's set point is the weight you usually see when you stand on your weighing scales plus or minus a couple of pounds.
Your natural set-point can get over-ridden by years of excessive eating. If you start to eat more calories than your usual amount on a regular basis, your body weight will go up and, when you stand on your scales you'll of course see this.
Your body is now used to consuming greater amounts of food and you have a new set point. Now, instead of being 1 or 2 pounds above or below your old weight, you'll remain plus or minus 2 pounds of this new bigger weight.
It can be alarming to see this and over time, depressing.
The good news is that you can return to your natural set point.
As mentioned earlier, whatever you are used to eating, your body gets used to expecting.
So to move to a lower set point permanently, you must train your body to expect less by first reducing portion sizes and then by not giving in to cravings when it demands more than the smaller portion sizes you are eating. If you can continue to do this in a sustained manner, after a few weeks, you will lose weight but also your body's fullness indicators will adjust accordingly and your body will expect less.
It's said that your body weight can be reduced by up to 10% before it rebels at losing too much body fat and tries to regain it. Therefore when you lose 10% of your body weight, focus on maintaining that weight for at least 6 months before trying to lose anymore so that your body has time to adjust. during this time, your weight on the scales will hover around the new set point weight plus or minus a couple of pounds.
Should you want to lose more weight after this, repeat the process and keep doing so until you are back at your desired natural set point.