Do you alternate between following a diet and losing weight (being “good”) and falling off the plan and regaining weight (being “bad”)? It is a frustrating but common cycle. These behavior change strategies — rather than diets — may help you break the cycle.

1. Stop dieting. Try the quarterback diet: put a quarter of the food you normally would eat back. Or tell yourself you may eat as much as you want, how much do you want? Restriction usually causes overeating.
2. Become physically, not externally, connected to eating. Internal hunger cues — rumbling stomach, fatigue, irritability and decreased concentration — are meant to help you acquire the internal power to regulate your food intake.
3. Rate your hunger and satisfaction. This helps you develop awareness about your eating cues. Zero is extreme hunger and 10 signals extreme fullness. Going to zero may mean you will eat too much and too fast because you are too hungry. Try pausing during your meal so you can slow down and hear your body’s satisfaction cues. Eventually you will achieve being comfortably full and satisfied after eating.
4. What is the difference between emotional and physical hunger? Asking, “what do I want this food to do for me?” may help sort it out. Physical hunger is a process that occurs every 3‒4 hours. Emotional eating happens in response to emotions. Understanding you are trying to satisfy emotions with food will help you find better ways to meet those needs.
5. Neutralize food. There are no good or bad foods; all foods are ok. Forbidding certain foods may simply make you want them all the more. Buy “problem” foods in smaller amounts. Slow down and savor the food. Enjoy!
6. Eat regularly. Try to eat every 3‒5 hours. Be sure to break the fast in the morning. Carry snacks with you so you eat when you are hungry.
7. Be supportive, not critical. Positive reinforcement helps change occur. Evaluate when things don’t go as you plan and make changes accordingly. Talk to yourself as though you are your own best friend.
8. Set small, realistic and achievable goals for yourself. If you can’t see yourself making the change required of the goal for the long haul, set another easier one. Monitor your goals and plan rewards for behavior changes instead of for pounds lost.
9. Eat as well as you can as often as you can.