How to lose and keep weight

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Discover how you can say goodbye to the yo-yo effect and lose weight sustainably. Find practical tips and strategies here.

Last update: June 21, 2023

You watched in disbelief as the numbers on the scale went down after you changed your eating habits. At some point, however, you realized that a strict diet isn’t your path, or maybe you lack the necessary commitment. What worked in the short term was not sustainable and you gradually fell into old habits. The weight crept back And to add to your frustration, you’ve fallen into the trap of the “yo-yo effect.”

If you find yourself on an emotional roller coaster where every attempt to lose weight becomes a struggle to maintain your results, you are not alone. In this article we explain how to understand this phenomenon and what you can do to avoid it.

What is the “yo-yo effect”?

The “yo-yo effect”.,, also known as the Cycling with weights or rebound effectrefers to the loss and subsequent regain of body weight, often associated with dieting. In general, it is a succession of “miracle diets” characterized by being unbalanced and promising quick and effective results in the short term. What their followers don’t know, however, is that they are rarely designed for permanent change.

According to a publication by obesity reviews, 80% of people who lose a significant amount of weight (defined as at least 10% of their original body weight) regain it within a year. It has even been shown that there is an up and down cycle as well counterproductive and ultimately leads away from the goal.

It is important to raise awareness of the importance of healthy habits, which include regular exercise and a balanced and nutritious diet.

To better understand this phenomenon, we offer a vivid example:

Think of the rebound effect as a mesmerizing dance between your body and the scale. It begins with an alluring promise of rapid weight loss that entices you to join the latest fad diet. The tune begins to ring out as the pounds begin to melt, but at what cost? In a desperate attempt to maintain balance, your body not only sacrifices glycogen, your sugar reserve, but also muscles as well as.

As you move forward and fall under the spell of calorie restriction, your body begins to adapt. It’s as if your metabolism is whispering “energy saving” in response, slowing its pace. Now you are in a delicate balance between the illusion of weight loss and the hidden reality that lurks in the shadows.

However, there comes a time when the promise and excitement wears off. You return to your daily habits, not realizing that your body still has memories of its previous dance.

When you increase your daily calorie intake, the curtain rises again. The body, which is now in “energy saving mode”, welcomes this avalanche of nutrients with open arms, store the excess as fat.

We think you’ll also enjoy reading this article: Two Foods to Eliminate from Your Diet to Reduce Swelling and Lose Weight

When does the “yo-yo effect” occur?

According to the Spanish Nutrition Foundation (FEN)There are three aspects that could explain the occurrence of this phenomenon:

  1. After stopping a “magic” diet, the body uses physiological mechanisms to compensate for the period of restriction imposed on it. The result is likely an increased appetite and a greater propensity to regain lost weight.
  2. When the body is exposed to an unbalanced low-calorie diet, this is what happens reacts by slowing down the metabolism in order to use less energy and counteract this deficiency. As a matter of fact, Bangkok hospital reports that this slower metabolism may partially explain why people regain weight when they break their calorie restriction.
  3. In addition, it is important to remember that the rapid weight loss achieved in a short period of time is mainly due to the loss of water and glycogen. However, both are necessary for the proper functioning of the body.

In addition to the reasons mentioned above, there are others:

  • Use of slimming pills: The function of these drugs is to prevent the body from absorbing fats and fat-soluble vitamins. However, when the application is discontinued, the person experiences one rapid weight gainbecause of the rebound effect.
  • Lack of professional aftercare: This can be a crucial factor in the occurrence of the yo-yo effect. Without proper guidance, it is easy to fall into extreme methods that are unsustainable in the long run.

How to lose weight without the “yo-yo effect”.: Is there a strategy?

You may be wondering if there is an effective way to lose weight without falling into the dreaded “yo-yo effect.” While it’s important to keep in mind that there are no magic bullets, we can mention strategies that are healthier and more sustainable.

Seek professional help

A specialized support can make a big difference to avoid the “yo-yo effect”. Nutritionists have the knowledge and experience to design a customized plan that meets your needs and goals.

Instead of restricting foods and going for extreme plans, embrace a balanced, flexible approach with a variety of foods. Incorporate fruits, vegetables, lean proteins, and whole grains into your meals. Avoid highly processed foods.

Set yourself realistic goals

One of the biggest mistakes people make when trying to lose weight is setting unrealistic goals. It can be very frustrating to see your hard work fall short of expectations. Indeed adults who have experienced it Cycling with weights report They are dissatisfied with their life and their health.

Instead of aiming for a rapid transformation, It is best to set achievable short-term goals. This allows your body to gradually adapt to the changes and you feel like you’ve always achieved something.

Bon appetit

When we deprive ourselves of foods we enjoy, We tend to be dissatisfied and angry. This can lead to cravings and binge eating and upset the balance.

Allow yourself to enjoy your favorite foods in moderation and with mindfulness. Balance is the key.

Do sports regularly

Exercising not only burns calories but also strengthens your body and improves your overall well-being. According to the above Bangkok Hospital article, They recommend regular physical activity, at least 150 minutes per weekfor the first six months of the diet.

This should then be increased to 200-300 minutes per week to maintain a healthy weight. And of course continue consistently for at least 1 year.

Find a physical activity that you enjoy. It can be walking, running, swimming, yoga or anything else you enjoy. The key is to find something that motivates you and keeps you engaged for the long term.

Do you like this article? You may also want to read: 7 Strategies to Lose Weight Without a Restrictive Diet

Build a support network

Losing weight and keeping it off can be challenging, but you don’t have to do it alone! Lean on your friends or family to make this process more bearable. It is motivating and enriching to share your experiences, successes and challenges with others who are in the same boat.

With hard work and determination, you can reach your ideal weight

Forget the “yo-yo effect” and embrace a healthier and more sustainable approach to weight loss. Remember to set realistic goals, eat a balanced diet, exercise regularly, and get support when you need it. With patience and perseverance, you can achieve your goals… and keep them.

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