As we settle into November we’re moving into the colder months with festive treats just around the corner. For many, this season can spark the start of the annual yo-yo diet cycle—attempting a restrictive diet, only to find ourselves indulging and then “starting over” again. But it doesn’t have to be that way! This November, let’s focus on sustainable nutrition habits that help us stay balanced and enjoy this time of year, guilt-free. Here’s how to break the yo-yo cycle for good, with no quick fixes—just simple, lasting change.
Why? The “all-or-nothing” approach often leads to burnout and bingeing when the inevitable temptation strikes.
How to Shift: Rather than swearing off seasonal treats, allow yourself small indulgences that fit into your routine. Balance is key; when you’re in a flexible mindset, it’s easier to avoid the binge-and-restrict cycle.
Why? Structured meal planning can reduce stress around food, but it’s also important to build in flexibility.
How to Shift: Plan a week’s worth of meals that focus on balanced, nutrient-dense foods with room for small treats. Prioritising whole foods like lean proteins, complex carbs, and healthy fats can help curb cravings.
Why? Protein and fiber both increase satiety, helping you feel full longer and reducing the urge to snack.
How to Shift: Add protein and fiber to every meal to stabilise blood sugar levels and prevent hunger-driven choices. Foods like eggs, oats, fish, and vegetables are perfect for seasonal soups and stews that keep you satisfied.
Why? Allowing yourself a mix of nutritious foods with occasional treats creates balance, making it easier to stick with healthier choices overall.
How to Shift: Think of November as a month, not just a day or week of eating. By making nutritious choices 80% of the time, you can comfortably enjoy occasional indulgences, avoiding the cycle of bingeing and guilt.
Why? Colder weather and longer nights can lead to increased stress or emotional eating, especially around holidays.
How to Shift: Build in non-food habits like going for a brisk walk, spending time on a hobby, or even practicing deep breathing. Finding alternative ways to manage stress helps prevent turning to food for comfort.
Why? Dehydration can sometimes mimic hunger, leading to unnecessary snacking. Slowing down when you eat treats also helps increase satisfaction.
How to Shift: Keep a water bottle handy throughout the day, and when you do have a treat, slow down to enjoy it. Savoring that slice of cake or biscuit with a cup of tea can be just as satisfying as eating multiple servings.
Why? When we focus on what we can eat instead of what we shouldn’t, we build a positive relationship with food.
How to Shift: Focus on adding one extra nutrient-rich food to each meal, like leafy greens, a piece of fruit, or a handful of nuts. Over time, this helps shift your diet to be naturally balanced without feeling like you’re restricting.
Why? Learning to identify true hunger cues helps prevent overeating, especially around tempting seasonal foods.
How to Shift: Before reaching for a snack, take a moment to consider if you’re genuinely hungry or simply reaching for something out of habit. Building this mindful approach over time is key to long-term success.
Why? It’s natural to have indulgent moments, but dwelling on them often leads to the yo-yo cycle starting up again.
How to Shift: If you have a big meal or indulge in a treat, accept it, enjoy it, and move on. Building a sustainable relationship with food means leaving guilt out of the equation and focusing on overall patterns instead of isolated moments.
November is a great time to commit to healthy, balanced habits that can carry us through the festive season and beyond. Breaking the yo-yo cycle doesn’t require restrictive diets or endless lists of rules—it’s all about developing a flexible approach that works with your lifestyle.
With these small but meaningful changes, you’ll find yourself more in tune with your body and ready to enjoy the season—no guilt, no extremes, just real, lasting satisfaction.
Are you ready to break the cycle and build sustainable nutrition habits? Book your free No Sweat Intro today with the simple click of a button above! Let’s chat about your goals, explore what’s holding you back, and find the right strategies to make real changes.
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