On the way to the perfect figure lurk some pitfalls. So also the well-known yo-yo effect. Especially when you have successfully reduced your weight after a diet and now indulge in your old eating habits again, the yo-yo effect kicks in and strikes with a new weight gain. But there are ways to prevent the yo-yo effect from the beginning.
What is the yo-yo effect?
In childhood, a yo-yo was associated with positive experiences at play. But whoever comes into contact with the yo-yo effect as an adult is mostly unhappy about the constant ups and downs: because the expression describes the effect that after the end of a successful diet, there is suddenly a renewed weight gain – with some bad luck, the weight is thus higher after the diet than before. This fluctuation in body weight can quickly frustrate. But how does the so-called yo-yo effect come about in the first place?
Accumulation of reserves for times of hunger
If you start a diet, you reduce your daily calories. So if the body suddenly receives less energy than it normally does, it switches directly to economy mode and economizes with the amount of energy it receives. After a diet, the body needs much less energy than before, because it has learned, so to speak, to get by with a lower supply. If we eat more after the end of a diet than before, the body suddenly receives more energy again. And now the devil is in the details: to arm us against times of hunger, the body now converts the excess energy into fat and stores it in the body for lean times. Actually a very smart move that has shaped the evolutionary history of us humans.
Lose weight gradually for long-term success
Radical diets in particular make the pounds fall off and get us to the weight we want faster. However, this type of diet also accelerates the yo-yo effect and can thus bring many negative consequences for the body and health. Therefore, fast weight loss is strongly discouraged. In order to promote one’s own health, the weight should be reduced slowly. In order to skilfully avoid the yo-yo effect and permanently put the desired weight on the scales, it is important to consistently change your diet. A balanced diet in combination with daily exercise and sport is the key to success.
Successfully lose weight: Eat with brains
Not only the number of calories is crucial, but above all the composition of the calories. Ideal for the total amount of calories in the day is a mixture of:
- 12-15 percent protein
- 55-60 percent carbohydrates
- 25-50 percent fat
The amount of calories depends on age, gender, body size and activity. In this regard, it is best to consult your doctor. Whole grains, fresh fruits and vegetables taste delicious and can be enjoyed without regret. And beware of hidden fats! Not only are they found in various foods such as sweets, but they also sneak into food preparation. Coated pans, a roasting tube or the method of steaming can prevent excess fat during preparation.
Eating habits put to the test
Quite important for long-term success is also becoming aware of your own eating behavior. Chips with TV or chocolate with tea in the afternoon – in most cases, this is not hunger at all, but a habit anchored over years. We know from childhood that prohibitions are particularly tempting. Instead of prohibitions, alternatives are appropriate. Grapes instead of chocolate for afternoon tea and cucumbers instead of potato chips when watching TV. And snacking is allowed now and then, but not on a regular basis. This exception should also include alcohol.
Regular exercise prevents the yo-yo effect
In addition to a balanced diet, daily exercise is the best weapon against the yo-yo effect. Which sport is the most suitable for you, you may decide for yourself. Whether running, swimming, dancing or cycling, choose the sport that suits you best. It’s especially tricky to fit exercise into your entire daily routine. Running up the stairs instead of taking the elevator and simply swapping the bike for the car for a change – this not only adds variety to your daily routine but also gets your own body moving.And the beauty of it: not only the yo-yo effect is avoided by exercise, but by converting fat into muscle, the body is also shaped and toned quite incidentally.
