By Abby Hayes, Credit.com

So you have some debt that you need to pay off. If you listen to the advice of many get-out-of-debt gurus, you should pay it off as quickly and intensely as possible. They say you should never set foot in a restaurant, go on vacation, or do anything extra until the last credit card and student loan are paid off.

This seems like a good approach. If you can just cut out all your extra expenses and maybe bring in some additional income youll get out of debt much sooner, right?

In fact, becoming debt-free may be quite similar to getting to and maintaining a healthy weight. The intense, fast options may seem like a good idea, but they can actually have negative consequences.

Paying Off Debt & Yo-Yo Dieting

Intense weight loss strategies can often result in whats called a yo-yo diet. Its when you lose a bunch of weight quickly only to gain it back quickly after your intense efforts are done. Even Biggest Loser contestants arent immune to this problem.

If you cut calories dramatically for three weeks before a big event, sure youll lose weight. But you havent made sustainable changes that will help you stay healthy over the long term.

This is similar to getting out of debt. Sure, you can cut your budget to the absolute bare bones to pay off credit cards in a matter of months. But does this approach really help you build sustainable habits and a sustainable budget for the long run? Maybe not.

My husband and I struggled with this early on in our marriage. We wanted to pay off our student loans and car loan desperately. So for a few months, wed cut everything extra out of our budgets. No restaurants. No fun money. No nothing.

It would work for a bit, and wed make some progress. But eventually, wed get to the point where we felt so restricted, we just had to break free. And break free we did. Usually to the tune of a couple hundred dollars or more of unnecessary spending.

We went through this cycle for literally years until we learned to take a more measured approach to our debt diet. We still keep a close eye on our spending and try not to waste money. But we each have a monthly allowance for things like new clothes, our hobbies, and other personal items. And we have a date night fund so that we can enjoy each others company out of the house at least once a month.

This extra spending means were not paying off debt as quickly. But it also means that we avoid those splurges that used to throw us completely off track.

You Should Still Enjoy Life

Whats the main point of losing weight on a diet? Sure, you want to look good in a pair of jeans. But you also want to be able to move more freely, have more sustainable energy levels, and just enjoy life more.

Whats the main point of getting out of debt? Sure, you want to stop paying ridiculous interest rates on your credit cards. But you also want to free up money in your budget so that you have more options financially, so that you can enjoy life more.

So whats the point of dieting or paying off debt if youre miserable for months or years while youre doing it?

When youre dieting, you could cut out everything but salads with dry grilled chicken and probably lose weight very quickly. Or you could learn to make delicious, healthy meals that you love. And you could give yourself tiny splurges once in a while. You might see slower, steadier weight loss progress, but youll enjoy life while working towards your goal.

The same applies when paying off debt. You could spend on only the absolute necessities food, housing, utilities, and transportation to pay off debt more quickly. Or you could create a reasonable, sustainable budget that allows for frugal vacations, occasional meals out, and entertainment options you love. Again, youll see slower, steadier progress, but youll actually enjoy life while getting to that debt-free goal.

Your Approach Depends On Your Situation

Are there some times when a quick crash diet may be appropriate? Sure. Bodybuilders who are already in excellent shape will often cut calories dramatically right before an event. Theyre just taking their everyday discipline one step further for a few days or weeks.

Similarly, what if youre generally good at managing your money but just had an unexpected emergency a broken-down vehicle or a medical emergency, for instance that bloated your credit card debt? In this case, a few weeks or a couple months worth of cutting your budget to the bone to pay off the debt may make sense. Since youve already got good money management habits in place, youre unlikely to rebound into more unnecessary spending.

But if youre staring down a scale that says you need to lose 50 pounds? Research shows that slow and steady is the way to go.

And if youre staring at massive amounts of debt? Slow and steady may work better for you, too.

So how do you get started with a slower, steadier approach to paying off debt? Here are some tricks weve swiped from the diet world:

Make smart swaps on things you eat every day. When youre trying to cut calories, its amazing how much progress you can make just by switching to a lower-calorie salad dressing or sprucing up your breakfast routine. The same goes for your finances. Try refinancing your mortgage or auto loan, renegotiating or even eliminating your cable bill, or revamping your insurance policies for painless ways to save money month after month.

Also keep in mind that your credit can impact how much you pay in mortgage and auto loan interest, and even increase your insurance costs if itisnt very good. You can keep track of your credit by checking your credit scores regularly right here on Credit.com.

The quality of your calories matters. More and more research is saying that calories in, calories out isnt the end-all-be-all of dieting. High-quality foods, especially healthy proteins and fats, can keep you satisfied for longer, making cutting calories easier. Similarly, not all spending is equally satisfying. If you only have a few extra bucks a month to enjoy life, spend it on what really makes you happy. (Hint: Experiences are usually a better bet than more stuff!)

Track your progress. Weekly weigh-ins are an important part of many weight loss programs. Weighing in often helps keep you motivated and lets you spot problems quickly so you can correct your course. When paying off debt, keep track of your debts each month. Consider using a line chart to get a visual representation of your debt dropping each month over time.

Budget calories for enjoying. Many successful weight loss programs operate with the idea of a cheat meal, cheat day, or set number of cheat calories per week. This means you know how much and how often you can splurge. Do the same for your budget. Set aside some fun money each month, and youll reap the benefits of staying on track without feeling miserable.

Paying off debt isnt exactly like dieting, of course. But you can draw plenty of parallels. So when youre trying to get debt-free, think about ways to make your progress steady and sustainable over the long haul.

This article originally appeared on Credit.com.

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Here's Why You Shouldn't Cut Your Budget to the Bone to Get Out of Debt - HuffPost

WFAA 3:23 PM. CDT June 26, 2017

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8 Tips to Overcome a Weight Loss Plateau

by Melody Foster

The journey to a healthier you isnt without its ups and downs, but not seeing consistent progress can be understandably frustrating. Have you hit a plateau in your weight loss? Are you no longer seeing a change to the numbers on the scale? If so, youre not alone. Most people trying to lose weight will experience periods of time where it seems no amount of dieting or exercise will melt those pounds away. For some, it lasts a few days. For others, a weight loss plateau can last weeks.

Hitting a plateau in your weight loss can be discouraging and frustrating, but it is not abnormal, and with a little extra effort, you can break through the plateau and begin losing weight again. Here are eight tips to help you overcome a weight loss plateau:

Evaluate your current nutrition and exercise habits. Has anything changed in your diet and fitness routine? What are your sources of calories on a daily basis? Dont forget to account for liquid caloriescalories you drink are still calories. Keep a daily food journal to record exactly what you are eating. Seeing it on paper will help you better evaluate whats going into your body and see where you may need to make changes.

Increase your protein intake. How much protein are you eating each day? Protein helps the body burn fat, so the more protein you consume, the faster your metabolism will be and the more effective your body will be at burning fat. Pay close attention to the fat content of the proteins you are eating and make low-fat protein choices whenever possible. Talk to a nutritionist to determine just how many grams of protein you should eat a day.

Make a change in your fitness routine. If you are doing the same workouts every day, your body will adapt to those exercises and become more efficient. We normally think of efficiency as a good thing, but when youre talking about burning fat, the more efficient your body is, the fewer calories it will require to expend the energy required to complete your workout, thus you wont lose fat as quickly. Consistency (working out at least 30 minutes a day, five days a week) and variety are key. Change things up. If you go for a walk one day, try biking or swimming the next. Do not allow your body the opportunity to adapt to your fitness routine, or youll only be frustrated.

Include strength and cardio in your workout routine. A cardio workout may burn more calories, but the more muscle your body has, the quicker it will burn those calories, so strength and aerobic exercise are equally important for weight loss. Be sure youre getting in at least two strength workouts every week.

Step up the intensity of your workouts. Increasing intensity as you become more fit is also important. As you lose weight and your body adjusts to regular exercise, you will need to increase the intensity of your workouts. Try to boost the intensity of your workout a little bit every week. For example, if you are going for a brisk 30 minute walk three days this week, next week, try walking for 5 minutes and jogging for 30 seconds to one minute, on and off for the duration of your workout.

Reduce your stress level. The body reacts to stress by storing fat. Incorporate a stress-reducing activity into your daily routine. A few ideas include yoga, meditation or prayer, gardening, taking your pets for a walk find something that relaxes you and make time for a few minutes of that activity every day.

Find support. Dont expect to take this journey alone. Finding support and encouragement from others who are on the same journey will be essential for your long-term success.

Have vision. Throughout your weight loss journey, its important for you to stay focused on your vision of a healthier, fitter, thinner you. Visualize your success and regularly remind yourself where you are headed and what your goals are.

Plateaus are frustrating, but hitting a plateau doesnt mean youre done losing weight for good. Put these small changes into place and youll begin seeing progress again in no time.

Before making any major changes to your nutrition or exercise routine, consult with your physician.

About the Author

Melody Foster is a Dallas-based freelance writer and contributing author to the Nicholson Clinic blog. Melody researches and creates content for clients in industries ranging from health care, fitness and nutrition to interior decorating, legal and social good.

2017 WFAA-TV

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8 Tips to Overcome a Weight Loss Plateau - WFAA

COLUMBUS, Ga. For some people going to the gym can be intimidating or a hassle. If you are determined to lose weight, but dont have time in your schedule to hit the gym News 3s Ashley Lewis has a few workouts that you can do at work behind the desk or at home.

Trainers at R.A.M. Fit in Columbus say interval training workouts are the best way to burn calories and lose weight fast.

This 20 minute high intensity workout does wonders to the body.

What youll need to get started: two 5 or 10 pound weights, a yoga mat and a chair.

We started the workout with squats, walking lunges, and one minute of running in place.

Next push-ups, v crunches and weight training.

Its important to keep your heart rate up, so push yourself. 10 reps for each set.

Try to avoid taking extra breaks in between sets unless needed.

Once you finish the first time through, do it all over again until your 20 minutes is complete.

Although the gym provides group fitness motivation, if youre willing to set aside 20 minutes a day you can do a variety of interval training workouts that are just as effective.

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Workouts you can do behind the desk - WRBL

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You were just about at your goal weight, but then those last five pounds just keep lingering. Dont they know theyve overstayed their welcome? How rude.

If youve been in a clean-eating zone and youre spending more time with your spin instructor than your spouse, but you just cant shake those last few pounds, you may need to do a little digging to find out what's going on. Here are six things to think about:

You were diligent when it came to losing 20 pounds (or 10 pounds), and youre just as focused now, so what gives? Those pesky last five pounds can often be the toughest and you may need to take it up a notch. Yes, even more.

No, you don't have to start counting calories or drinking only lemon water, but when it comes to dropping the last few pounds, even the piece of candy here (perhaps while getting a manicure?) to the extra bites of chocolate there (think chocolates on your pillow) can make a world (or five pounds) of a difference.

How to take note of these mindless quick treats? Food journal like its your job. Write down everything and you will likely find those places where extras are sneaking in. Already have a diet that rivals a fitness model's daily meals? Try switching up your workout to something new.

Theres a lot of science that shows your gut health can majorly affect your overall health. What does this mean for weight loss? Healthy gut equals a healthy bod, making sure that all systems are a "go" for getting rid of those last few pounds. The best way to do it? Eating as many fibrous veggies (microbes feast on the prebiotic fiber) and fermented foods as possible is key (think sauerkraut, kimchi and kefir), and consider taking a high-quality probiotic, since it can also benefit your digestive and immune systems.

Sleep is important for weight loss (and living a healthy life) as is eating from an empowered place and adding sweat sessions to your weekly routine. The research is pretty clear. If youre not getting enough zzzs (or enough quality zzzs) it could be the one factor holding you back from shedding those last few pounds.

Create a bedtime routine that you can do every night. Your mind will begin to get used to preparing for bed, helping your body feel more ready to relax and sleep. This could include having a cup of chamomile tea, lavender bath or even taking a magnesium supplement.

Excess and added sugars hide in all forms under the wrapping of most packaged foods. This one sneaky ingredient can be whats holding you back from feeling amazing after zipping up that little black dress. Do your own sugar detox. Read your labels and avoid all added sugar (yes, even your jarred pasta sauce, yogurt and ketchup are culprits of sneaking in the sweet stuff). Eat as many whole, real, unprocessed foods as possible and youll automatically be reducing your added sugar intake.

A diet laden with sodium causes your body to retain water. You know that feeling after a sushi meal? Yes, bloating and sluggishness, but the puffy feeling that lasts into the next morning is water retention. The last few pounds of weight youre trying your hardest to get rid of could be caused solely by fluid. Getting rid of it for good can make all of the difference in how good you feel when you throw on your favorite jeans in the morning.

Toss the salt shaker and hit the spice rack to your heart's content. High-sodium culprits include canned soup and cured meats like deli meat, which also contain nitrates (compounds that cause inflammation). If meat is a staple in your diet, skip the deli slices and grill your own at home with a low-sodium marinade, or use spices to make your own dry rub.

This is the easiest way to feel empowered eating until youre satisfied without piling on excess unwanted calories. Youll also reap the benefits of antioxidants from these nutrient-rich foods. Non-starchy vegetables are also water dense, meaning that youll get the extra dose of hydration, which keeps your metabolism revving at full speed, and that much closer to losing those last five pounds.

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How to lose those last 5 pounds - Today.com

In comparison to conventional diets of daily caloric restriction, alternative day fasting does not improve weight loss, weight maintenance, dietary adherence, or decrease cardiovascular risk factors in metabolically healthy obese adults.

Alternative-day fasting has been touted as a superior method of weight loss in comparison to conventional diets. Adherence to conventional daily calorie restriction is difficult for patients and research has shown reversion to former dietary intake after a month. For these reasons, alternate-day fasting, in which a person reduces their usual intake to 25% every other day and feasts ad libitum the following, has been said to have a higher retention rate while being an equally effective weight loss strategy. However, no longterm randomized trials have been conducted to determine whether this, in fact, holds true.

To investigate the claim, researchers recruited 100 metabolically healthy obese adults between the ages of 18 and 65 years with a body mass index between 25 and 39.9, and who had low levels of weekly physical activity (less than 60 minutes per week over the past three months). Participants were asked to maintain their current level of physical activity over the study period. Participants were randomly divided into three equal groups: alternate-day fasting, daily calorie restriction, and a no-intervention control group. The study lasted 12 months and was divided into a weight-loss phase and a weight-maintenance phase, each 6 months. The doubly labelled water method was used to determine energy expenditure. Other measures included body weight, body composition (lean and fat mass, visceral fat mass), blood pressure and heart rate, plasma lipids (total cholesterol, low and high-density lipoprotein cholesterol, triglycerides), as well as glucoregulatory and inflammatory factors (fasting glucose and insulin, C-reactive protein). Dietary intake and adherence to the diet were assessed with a 7-day food record every three months.

For the first three months of the weight-loss phase, participants in the alternate-day fasting and daily calorie restriction groups were provided with meals. Dietary counselling was provided after the first three months until study completion. The alternate-day fasting group was instructed to consume 25% of their normal caloric intake as a lunch every other day and 125% of energy intake divided among three meals; while the daily caloric restriction group was instructed to consume 75% of their normal energy intake daily over three meals. At the end of the weight loss phase participants were reassessed for total energy expenditure and this measure was used to guide the weight maintenance phase. The alternate-day fasting group consumed 50% of their energy needs on fasting days and 150% on feasting days. Those in the daily caloric restriction group consumed 100% of energy needs daily.

Researchers found that at 6 and 12 months, weight loss was not significantly different between the alternate and daily groups. At study completion, the alternate-day group lost 6% while the daily calorie restriction group lost 5.3% of their body weight relative to controls. Weight regain was also not significantly different between the intervention groups and control group; nor were blood pressure and heart rate, glucoregulatory and inflammatory factors, or triglycerides and total cholesterol levels. At 6 months, high-density lipoprotein cholesterol (good cholesterol) levels were significantly elevated by 6.2 mg/dL in the alternate-day fasting group compared to the daily calorie restriction group, but this effect was not seen at 12 months. Low-density lipoprotein cholesterol (bad cholesterol) levels were significantly higher in the alternative-day group relative to the daily caloric restriction group at 12 months.

Overall, the results demonstrate that alternate-day fasting is not more beneficial for weight loss, weight maintenance, or improved cardiovascular indicators than daily caloric restriction. However, due to the stringent nature of the fasting days, the drop-out rate among the alternative-day fasting group was higher (38%) than the daily caloric restriction (29%) and control groups (26%).

Study limitations include the high and unanticipated drop-out rate which may have caused a selection bias between groups. Also, because the study population was metabolically healthy, the intervention may have been unable to invoke large and noticeable improvements in cardiovascular disease risk indicators.

Written By:Samantha L. Logan

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Fast One Day, Feast the Next: Better for Weight Loss? - Medical News Bulletin