Simple tips to end yo-yo dieting

Simple tips to end yo-yo dieting: "Many women work or are busy all day with children, so we do not take the time to eat enough during the day -- our most active time, a time when we should be fuelling our bodies. By 4 or 5 p.m., we are so hungry that we're shaking, irritable and fighting headaches.

Creating a massive calorie deficit during the day also causes us to overeat later on. Most women need to eat at least four times a day to keep energy high and to prevent 4 p.m. chocolate binges. After snacking on high-calorie, high- fat or high-sugar foods, we feel guilty. That guilt makes us eat more than if we were to eat slowly and with real pleasure.

Snacking on fruit or a vegetable is generally not enough; add a protein to your snack. Research shows protein-rich foods send signals to your brain, which indicate you have eaten. Combining an apple with cheese or with 12 almonds will leave you satisfied longer than simply eating an apple.

Go no more than four hours without eating to prevent hunger and cravings. If you keep your blood sugar up, you'll make better food choices and lose more weight."