A yo-yo after a tough diet that has brought many challenges can be extremely depressing for someone. Good resolutions can quickly be forgotten because people think that the dream figure will not work out in the long term anyway. The body has been extremely limited in terms of protein and energy intake for a period of time.
But what happens in the body when you eat normally again? How to avoid a yo-yo effect and keep your dream figure? How can you lose weight sustainably?
What is a yo-yo effect?
Almost everyone knows it: As soon as you eat as usual after a diet, you gain weight again after a few weeks/months. This is very demotivating and distressing for anyone who has struggled to lose weight. It may even be that the weight gains even more than before the diet.
The yo-yo effect is a natural reaction of the body.
In a diet, the stored carbohydrates are used as the main source of energy. When these reserves are exhausted, it goes to the fat reserves. If these are also exhausted, the body falls back on the muscle mass. If you also move a little and hardly eat any protein, a lot of muscle mass will be reduced. As soon as the muscle mass decreases, the human basal metabolic rate also decreases.
The basal metabolic rate describes the energy consumption when the body is completely at rest. Our body now requires less energy to maintain our organism functions. As a result, it also requires a lower calorie intake.
Once the old diet is manifested again in everyday life, there is more weight gain through the body's mechanism described above.
How to lose weight healthily
Many diet program promises sound very enticing. Some guarantee rapid weight loss. Such diets can also work for a short time, but only until the yo-yo effect occurs.
The challenge of losing weight is not just losing weight, but keeping it down.
A yo-yo effect can only be prevented if the diet is changed over the long term. You should absolutely avoid malnutrition or malnutrition, because this is generally unhealthy in one way or another. Patience is very important here. It is of no use to anyone if one achieves short-term success and then suddenly loses it again or if the excess weight even worsens. Your body and your mental health will thank you for it. Lightning diets are often based on a severely restricted food selection and a greatly reduced calorie intake. This creates the danger of the yo-yo effect. This way of eating often does not fit into everyday life and is hardly possible to implement in the long term.
In order to lose weight in a healthy way, it is first important to determine how much weight you have on your ribs.
So-called body mass index calculators are suitable for this, as they can determine the area in which you are currently lying (e.g. normal weight, slightly overweight, ...). It is important to note that this is only a rough overview. The bigger picture needs to be looked at as muscle can also play a role and add weight, but that doesn't mean you're overweight, although BMI should tell you that. As soon as you have a rough overview of how much weight you want to lose, you can start.
The decisive factor is that the energy supply is not restricted too much, about 500-800 kcal below the total energy requirement would be optimal. So it is possible to lose weight slowly and continuously lose some weight -> half a kilogram to one kilogram per week. That doesn't sound like much at first, but this is how you achieve long-term success.
Lots of vegetables
Vegetables, raw vegetables and salad have a low energy density. They can help reduce calorie intake and reduce weight. Vegetables usually have a large volume, which has the advantage that the feeling of satiety occurs faster.
And of course not to forget that it is very healthy, contains plenty of vitamins, minerals, fiber and phytochemicals. Daily consumption can reduce the risk of diseases such as stroke, high blood pressure, heart attack, osteoporosis, etc. 300-400 grams per day is recommended.
Carbohydrates should be chosen carefully. Some provide energy quickly, but they don't fill you up for a long time and sometimes contain hardly any minerals, vitamins, etc. It would be advantageous if you used complex carbohydrates, such as potatoes, legumes and carbohydrates from whole grain products.
Carbohydrates also provide a lasting feeling of satiety, so cravings can be avoided.
The movement should not be forgotten in any case. It is very relevant and important for successful weight loss. Above all, it's much faster. The more you move, the more you can afford to eat.
You should set small goals for yourself. For example, you can simply plan to do a sporting activity twice a week. If you don't find any motivation on your own, you can also get a training partner to motivate each other.
More tips and tricks to avoid the yo-yo effect
Beware of hidden calories: As mentioned above, not everything that is healthy is sugar-free. Fruit can contain a lot of sugar. But drinks also provide a hidden calorie intake, which can quickly backfire and thus block the weight loss process. Even if it is difficult for some, you can achieve extreme success if you omit all sugary drinks and only drink unsweetened tea and water.
Create a nutrition plan
Eat slowly and unhurriedly
Chew thoroughly
Avoid distractions
Stop eating when you are full
Allow yourself small snacks to prevent cravings
Focus on the food
Develop new eating habits or completely new concepts
0 Comments