The yo-yo effect – what to do to avoid it?
The yo-yo effect is the bane of many people who want to lose weight. After trainings and restrictive diets weight goes down, but then quickly returns to its original state. We suggest what to do to avoid it.
The yo-yo effect is not only frustrating, but also dangerous to your health. After weeks of controlling your diet and many sacrifices, the weight finally reaches the desired value, and then within a week it is almost back to the state before the diet. Such rapid weight gain can lead to diabetes and cardiovascular problems. Here are some tips to help you avoid the yo-yo effect.
What is the yo-yo effect?
Many people use the term “yo-yo effect” incorrectly. The common understanding is that you gain weight quickly after losing weight effectively. The yo-yo effect can be said to occur when, after 5 months, the weight gain exceeds 10% of the weight that was achieved. It usually occurs after the end of a restrictive diet with very low caloric intake. After returning to previous habits, body weight increases slightly at the beginning and then rapidly accelerates
It often happens that after a few weeks it exceeds the weight from before the diet. This process of losing weight and gaining weight is often cyclical due to repeating the same mistakes. In order to lose weight without the unwanted yo-yo effect, it is advisable to stick to the rules of healthy eating and regular physical activity.
What are the causes of the yo-yo effect?
There can be many reasons for sudden and rapid weight gain after a diet. When in doubt, it is always advisable to consult a dietician or a doctor, who will pay attention to individual predispositions and take a closer look at the habits used. However, there are some of the most common causes that can cause the yo-yo effect:
- Poorly chosen weight loss diet
Diets that are too low in calories (less than 1300-1400 kcal) or starvation can lead to disruption of the body’s natural workings and cause the yo-yo effect.
- Losing weight too fast
When the body has too few nutrients, it goes into energy conservation mode, storing it in fat tissue and burning muscle. This slows down the metabolism and unbalances it
- Returning to bad, old eating habits
It is worth leaving the diet gradually and be careful not to return to bad habits such as consuming large amounts of simple sugars, fats in the form of, for example, fast food
- Giving up physical activity
Through lack of exercise, the metabolism also decreases, and this can cause weight gain. To avoid this, it is necessary to continue regular training.
How to prevent the yoyo effect?
Try to devote about 30 minutes each day to varied physical activity. This can be cycling, home gymnastics, gym, yoga or fitness classes. For example, during 30 minutes of walking we burn about 120 kcal, and during half an hour of swimming as much as 210 kcal. There are many possibilities and it is worth building the habit of regular trainings in order to keep the body fit. During exercises the rate of metabolism increases and as a result we can enjoy a beautifully modelled silhouette. Try to keep moderation at parties and events. This is a big problem for a considerable number of people and overeating leads to a considerably high calorie supply
In addition, the alcohol served at parties is usually very caloric, causing weight gain especially in the abdominal area. Follow your natural biological clock and eat meals at times when you feel hungry
Breakfast is best eaten around 7-9 am, within half an hour of waking up, when a lot of digestive enzymes are produced in the stomach. Lunch should be around 11 am, when the pancreas secretes a lot of insulin. However, it should not be a large meal – fresh fruit, yogurt or a sandwich is sufficient. Lunch around 2 p.m. should consist of a high-protein product with added carbohydrates. Around 5 p.m., insulin levels rise again, so it’s a good idea to provide carbohydrates in the form of a small portion of fruit. Try to eat dinner before 7 pm, and a maximum of 3 hours before going to bed. This will help you stay slim and prevent the yo-yo effect