The yo-yo Trap
Do you still think that there is a quick way to lose weight? Would you like to risk and drastically limit the amount of food? Read it before you hurt yourself!
The yo-yo effect is a rapid weight loss due to a drastic diet, followed by fast weight gain, which usually leads to a greater body weight than before starting a diet. So the diet is effective, but it can not be maintained. Most often, then the time comes for another low-calorie diet and … the circle closes.
Why the yo-yo effect is dangerous
When you lose weight with a drastic diet, and in addition do not exercise, your muscle mass decreases. The decrease in weight results not only from the loss of body fat but also from the loss of muscle mass. As a result, the rate of basic metabolism decreases, which means that when you finish your diet, you will immediately start to go back at a rate faster than before the start of weight loss. Unfortunately, fat will come first of all, because muscle mass will be still lower.
The human body functions based on a very delicate hormonal balance. A sharp drop in body weight causes this balance to be disturbed, which leads to mood disorders, depression, impairment of the immune and digestive system. There is a feeling of lack of control over your own life, the belief that everything revolves around food, which in turn promotes frustration and low self-esteem.
Causes of the yo-yo effect
Activities favoring falling into the vicious circle of weight loss and weight gain
– liquid slimming diets – eg detox based on lemon juice, drinking only juices,
– frequent use of liquid meal replacements (cocktails, special drinks),
– low-calorie diet – below 1000 kcal per day
Not every fast slimming rate is unhealthy! If you use the correct diet and regularly, exercise properly, you can quickly lose weight without losing muscle mass. However, any rapid decrease in body mass as a result of using or replacing meals is a clear step towards the yo-yo effect.
How to get out of the yo-yo effect
- Think about what your diet looks like. Is the diet that you use only a temporary means to the end or is it, as it should be, a healthy style of food that can continue your whole life?
- Think about whether you have any problems related to eating. Do you eat under stress or boredom? Do you blindly throw yourself into the vortex of every new diet? Are you still trying new ways? Start a journal in which you’ll save everything you eat and drink for a few days. Analyze the notes and see what your diet really looks like. Think about what you are doing wrong and how to modify your diet so that it is healthy.
- Be reasonable. Use a diet of 1200-1500 kcal per day. Do not eliminate any components of the diet except high-processed and sweet foods. Observe what happens when you eat this way.
- Move four to five times a week. In the first place, put on exercises to strengthen the muscles that will help you regain normal muscle mass (do them 2-3 times a week). Find a movement that will make you happy – bike, walking, Nordic walking, aerobics, swimming, dancing. Movement will help you regain hormonal balance and speed up your metabolism.
- Arm yourself with patience and consistently stick to a healthy lifestyle – a rational diet and training. Do not reward yourself for losing a few pounds of fries. Do not go back to old habits, because they were the cause of overweight. Just as you work on losing unnecessary kilograms, work on maintaining a new, lower body weight. Do not jump into the whirlpool of weight loss two weeks before the event where you want to look good. Healthy eating and movement must become your lifestyle.