The yo-yo effect – what is it? How to avoid it? How to lose weight without the yo-yo effect?
Nothing spoils your mood more than gaining weight after the weight loss process is over. The phenomenon This phenomenon is called the yoyo effect and affects many people who have many times tried to lose weight. Its The most common causes are too restrictive diets, not combined with physical activity. The yo-yo effect has a harmful effect not not only for your mental health, but also your physical one. Fortunately with the right knowledge you can deal with this problem. How to avoid the yo-yo effect?
- 1 The yo-yo effect – characteristics
- 2 Why can’t I keep the weight off? The causes of the yo-yo effect
- 3 Can the yo-yo effect be avoided?
- 4 The yo-yo effect – a consequence for health
- 5 How do you maintain an optimum rate of weight loss?
The yo-yo effect – characteristics
The yo-yo effect is a process of cyclical weight loss and weight gain. We call it when, in the period of 5 months after finishing the weight loss process, the body weight gain increases by 10% in relation to the weight achieved during the slimming process.
The yo-yo effect affects many people, because practically everyone can lose weight, the problem arises when we want to keep the given weight. Nutritionists inform, that only after about 5 years after the weight loss process is completed, you can stop being afraid of the yoyo effect. That is the amount of time needed to develop new habits, allowing you to maintain the gained weight.
What is it about? Most people during weight most people try to stick to their diet, but as soon as they they gain the weight they dream of, they quickly go back to their old habits. This is the most common cause of the yo-yo effect, because the body, the body, which has been receiving smaller amounts of calories for a long time and suddenly starts to get more calories, can’t keep up with the utilization of the body, which has been receiving smaller amounts of calories for a long time and suddenly starts receiving more, will not be able to keep up with using the food for energy and will convert it into fat tissue, in preparation for another period of “starvation”.
Why can’t I keep the weight off? The causes of the yo-yo effect
There are severalcauses for the yo-yo effect There are several reasons for the yo-yo effect, but it is usually caused by a lack of lack of knowledge about effective weight loss. Often we just don’t we don’t understand our body’s needs, we follow too restrictive a diet, which does not provide it with everything it needs, and fast return to normal habits is a simple way to the yoyo effect. yo-yo effect. Let’s see what are the most common causes of this phenomenon.
Losing weight too fast
Instant weight loss is never healthy for our body. Yes, it looks nice when from day to day, while looking in the mirror or standing on the scale, we see the effects of our efforts. But we have to think whether it is also so good for our body? Rapid weight loss is usually the result of a serious illness or a drastic reduction in caloric supply. Significant reduction of food intake or sudden starvation are a shock for our body. This leads to a significant deficit of vitamins and minerals, essential for our proper functioning, which in turn may result in weakened immunity and other health problems. However, these are not the only consequences of such conduct.
Restrictive diet causes our body to enter a state of intense energy saving, so that it can prepare itself for the next periods of hunger. As a result, the body will accumulate fatty tissue faster once we increase the amount of calories consumed. Drastic dieting also promotes a slower metabolism, and then, when we return to normal eating, the metabolism will be slower, and so we will burn fewer calories, which will be deposited as fat on the tissues.
Diet without exercise
Many people slim down, carrying out a restrictive diet without regular physical activity such as running or stretching. This is a mistake, because drastic reduction of calories results not only in the loss of fat tissue, but also muscle, which is useful in the process of burning calories, because muscles use a large part of the energy coming from food. What’s more, regular training speeds up metabolism, increases respiratory capacity and improves mood, so it’s always worth keeping fit.
Quick return to regular habits
Personal trainers and dieticians advise to choose such a slimming diet, which will allow us to function properly all the time. The point is that the new way of eating is not just a way to lose weight, but becomes a new lifestyle. We can follow a 1200 calorie diet and we will certainly lose weight on it, but how long can we stay on such a diet without health consequences? And as soon as we go back to old habits, the weight starts to increase. Ketogenic diet is effective in losing weight, but it should also be used only if we can make it a way of life and know how to supplement vitamin and mineral deficiencies that may occur during a significant reduction of carbohydrates.
If we treat a diet as just a a temporary change and start eating “the same old way” right after If we treat a diet as just a temporary change and start eating “the old way” right after we reach our dream weight, we shouldn’t be surprised if the yo-yo effect the yo-yo effect appears.
Can the yo-yo effect be avoided?
Just look at people who have successfully lost weight and continue to maintain a healthy weight. If we have the yo-yo effect, it doesn’t mean that there is something wrong with us. wrong with us. Unless there are certain medical conditions that can If we do not have certain illnesses that can cause weight gain, we just need to follow If there are no medical conditions that can cause weight gain, all we have to do is follow certain rules and we will surely be able to maintain our slim figure after weight loss.
Following a rational diet
A diet should be adapted to our organism and, as I wrote earlier, take a form that we can follow for a long time. So it must be balanced and full of nutritional values, enabling us to proper functioning. It is worth remembering that a healthy rate of slimming is such at which we lose up to 1.5 kilograms per week. Only then weight loss will not be a serious burden for the organism. for the organism, therefore in order to avoid the yoyo effect it is better to avoid the yoyo effect, it is better to resign from the so-called deficiency diets, i.e. diets containing very small Therefore, in order to avoid the yo-yo effect, it is better to avoid the so-called deficiency diets, which contain very small amounts of calories.
Set yourself specific goals
Weight loss should not be a temporary temporary. This means that losing weight for a wedding or a holiday is not is not a good idea. This is because it involves a significant change diet and returning to old habits after the wedding party or when the summer is over. In such situations we often have to deal yo-yo effect.
Opt for physical activity
There is no denying that losing weight without physical activity will not be as effective as when we start to exercise systematically. Of course we don’t have to do 5 murderous workouts a week, which will take us half a day. Just a short 30-minute workout 2-3 times a week will help us keep in shape and accelerate fat burning, while strengthening muscles. Just choose one of the more effective workouts. cardio Simply choose one of the more effective workouts such as HIIT, TABATA or the crossfit general training to help you maintain your weight. Add to that active walking and you will not only help yourself to keep a nice figure, but also oxygenate your body.
Take yourself out of a diet
The most common cause of the yo-yo effect is that immediately after finishing a diet, we go back to the of eating before the diet started. In the meantime you should do to start a diet, which means to increase the calories gradually, so that the body can switch to using more energy, and your metabolism will return to normal. Return to normal eating It is best to increase the calories by 100-150 kcal per week. 100-150 kcal per week.
Develop new habits
When finishing the process of losing weight, it is worth stay in your new habits, that is, focus on healthy eating. Remember that products with a high content of nutrients have a better effect on our body, providing it with a better source of energy which it can fully utilize. We can increase the calorie content while maintaining a healthy lifestyle. lifestyle. This behavior will not only help us maintain our weight, but it will also have an impact on our overall health.
The yo-yo effect – a consequence for health
The yo-yo effect is not only an aesthetic problem. of aesthetic nature. It can also be associated with serious consequences for mental and physical health.
The yo-yo effect – impact on physical health
When following a very restrictive diets, our body weight changes, but we lose not only body fat but also muscle. not only fat tissue, but also muscle. Meanwhile, when we put on weight again, if we don’t do exercises to strengthen our muscles, we only grow fat tissue. The effect is that the figure visibly becomes even more “fluffier” than before we started losing weight. However, this is not the only drawback of such a state of affairs. The predominance of fat tissue fat tissue over muscle tissue increases the risk of diabetes diabetes and cardiovascular diseases.
The yo-yo effect – impact on mental health
Alternating between losing and gaining weight can be really frustrating. When we see that, despite a restrictive diet, after the end of it the weight starts to increase again, we lose motivation, our self-esteem decreases and the risk of depression increases. People who have experienced the yo-yo effect, lose faith that their figure can still improve and finally stop trying. Sometimes a recurring yo-yo effect can be the cause of chronic stress.
How do you maintain an optimum rate of weight loss?
Earlier I wrote about the fact that a healthy weight loss should be no more than 1-1.5 kilograms per week. In this section I will give you some tips on how to maintain such pace of slimming. It is worth remembering that slow, gradual It is worth remembering that slow, gradual slimming reduces the risk of the yoyo effect.
How many kilograms can you lose in a month or a year?
The weight loss process should be well thought out and it is better to last too long than too short. too short. This means that slimming down for special occasions is not This means that slimming down for special occasions is not a good idea because apart from the yo-yo effect, we expose ourselves to to other health consequences. If we lose If we lose approx. If we lose about 1 kg a week, we can lose about 4 kg in a month. kilograms. When starting to lose weight, it is worth to determine your “weight goal”, that is to decide how much we actually want to lose. If it is 10 kilograms, our diet should last about 3 months.
It is worth knowing that the pace of slimming also depends on the initial weight. Nutritionists recommend that the weight loss weight loss should not be higher than 10% within a year.
How many calories should you eat on a slimming diet to avoid the yoyo effect?
Studies show that with a sudden significant reduction in calorie intake, the metabolic rate decreases up to 20%. What is more, it does not return immediately after returning to normal eating. In order to achieve a safe weight loss (i.e. approx. 1 kg per week), a calorie deficit should not exceed 500 kcal. Caloric needs taking into account age, gender and weight can be calculated using free online calculators.
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