janet jackson: don't be a yo-yo dieter like janet

Don't be a yo-yo dieter like Janet

Singer Janet Jackson is a classic yo-yo dieter. She was snapped last month looking a svelte 8st at the premiere of her film Why Did I Get Married? It was only 18 months ago that her weight was touching 13st.

Janet, 41, says she was trapped in a cycle of getting fat between albums and then extreme dieting when she has something new to promote. But this time she's got slim by working out and eating healthily. Here's the low-down on the yo-yo dieting trap...

The dangers

"Janet's not alone - we're a nation of yo-yo dieters," says nutritionist Carina Norris.

When you lose weight too fast you lose muscle, not fat. And the less muscle you have, the harder it is to burn calories.

Crash diets also send your body into panic mode, so it stores more fat.

This is why longterm dieters may eat nothing but salad, but still can't shift fat.

Yo-yo dieting can also increase the risk of developing osteoporosis and diabetes.

Escape the trap

"There's no quick fix. You need to change your diet permanently to maintain a steady weight," says Carina. Follow these tips...

Eat Often: Six small meals a day instead of three large ones will keep your metabolism revved up and your blood sugar stable to prevent bingeing.

Downsize: Around 85 per cent of weight-loss success is portion control. If you cut your portions, you will lose weight.

Keep A Diary: Log when, what and how much you eat.
This will help you identify eating patterns and problem spots such as the mid-afternoon energy slump when you crave biscuits.

Work It Out: Do enough exercise to raise your heartbeat for 30 minutes four times a week.

Do It For Life: Find a way of losing weight that you enjoy, is within your budget, fits your social and family life and involves small steps rather than drastic temporary measures.