Introduction
Anyone who has lost a few kilos in the course of a change in diet or sweat-inducing sporting activity is usually not interested in finding them again. The yo-yo effect describes the often observed phenomenon of weight gain after a diet. An increase always results from the excess of calories over the actual consumption of the body.
Anyone who does not want to gain weight after a diet must therefore continue to take care not to eat more than their turnover. You must also bear in mind that the body’s calorie turnover has decreased due to the weight loss. Therefore, one must not eat as much as before or must increase one’s consumption through more exercise and sporting activities. This could also be interesting for you: Losing weight without hunger – is that possible?
What is the yo-yo effect?
The yo-yo effect describes the increase after a previously successful diet. Like a yo-yo, the lost kilos seem to land on the hips again. Often it even happens that after a diet you gain the lost weight and a few extra kilos.
This is pure physiology. When the body is supplied with an excess of energy in the form of food, it stores this energy in fat reserves to fall back on in times of deficiency. After a diet, consciously or unconsciously, one eats more light-heartedly again, treats oneself to some extras or loses the motivation for regular sport and more exercise. In addition, the lower body weight also reduces the body’s basal metabolic rate to a certain extent, as less mass is heated. Thus, one takes in more calories than necessary and gains weight again.
What do I have to pay attention to during the diet in order not to suffer a yo-yo effect?
There are some helpful ideas that can be considered during the dietary phase so that you do not fall victim to the yo-yo effect after the end of it. Ultimately, however, the decisive factor is how consistently you monitor your calorie balance following the diet. The intake should not exceed the consumption in order to maintain the weight.
The following points can help to prevent the yo-yo effect: Prefer a moderate diet: Those who limit themselves too much in the diet phase can achieve faster results, but are also more likely to be plagued by ravenous appetite. Especially after a strict diet, you want to reward yourself extensively afterwards. Unfortunately, however, the extra calories quickly return you to your initial weight.
A well thought-out change of diet can lead to habituation, however; even after the diet you will then resort to healthier options or smaller portions. Build up habits: In addition to exercise and sport, small changes in habits can also help to lose weight and maintain the target weight. If these are maintained after the diet and not replaced by unhealthy alternatives, the yo-yo trap can be avoided.
This includes, for example, drinking water and unsweetened teas instead of soft drinks, replacing dairy products with fat-free alternatives, preferring lean products and so on. Even small changes can help to achieve and maintain the dream weight. This could also be interesting for you: tips on how to lose weight
- Prefer a moderate diet: Those who limit themselves too much in the diet phase can achieve faster results, but are also more likely to be plagued by ravenous appetite.
Especially after a strict diet, you want to reward yourself extensively afterwards. Unfortunately, however, the extra calories quickly return you to your initial weight. A well thought-out change of diet can lead to habituation, however; even after the diet you will then resort to healthier options or smaller portions.
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- Build habits: In addition to exercise and sports, small changes in habits can also help with weight loss and maintaining the target weight. If these are maintained after the diet and not replaced by unhealthy alternatives, the yo-yo trap can be avoided. This includes, for example, drinking water and unsweetened teas instead of soft drinks, replacing dairy products with fat-free alternatives, preferring lean products, and so on. Even small changes can help to achieve and maintain the dream weight.
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