Introduction
The yo-yo effect is always associated with weight loss and dieting and plays a key role in targeted fat burning. Often humans complain that after a diet the lost kilos are faster again drauf, than with the diet lost. Even worse, not only are the lost pounds made up for, but sometimes a few extra ones are put on.
If this process is repeated, one speaks of the so-called yo-yo effect. In order to understand why this yo-yo effect occurs at all, it is necessary to understand some terms. The basal metabolic rate is the amount of calories that the body burns throughout the day under resting conditions.
The work metabolic rate is the amount of calories the body burns in calories during physical work, sports etc. during the day. It already includes the basal metabolic rate.
For the body, the calories consumed through food are nothing more than a very valuable energy store. The body stores energy for bad times, and this is done exclusively through fat accumulation. Unfortunately, evolution is still a little behind, and stores this energy for bad times, this is known in our civilization no longer exists.
The body is able to store the fats it has absorbed. In addition, it also manages to convert the carbohydrates (all kinds of sugar) into fats through metabolic processes. The accumulated calories are then clearly visible on the hips etc. as fat deposits.
Why is the yo-yo effect particularly bad after radical weight loss?
To achieve radical weight loss, the body must be supplied with significantly fewer calories than it needs, or more calories must be burned. As a reaction, the so-called basal metabolic rate is reduced. The organism adjusts to an apparently upcoming hunger phase and wants to save energy in order to adjust to the lower calorie supply.
If, after the radical weight loss, normal eating or burning fewer calories is then resumed, a very pronounced yo-yo effect often occurs. A smaller proportion of the energy supplied with the food is now burned than before the weight loss as part of the basal metabolic rate. A large portion of the remaining energy supplied is therefore available for replenishing the fat stores.
Even if one eats a little less than before the radical weight loss, a pronounced yo-yo effect often occurs nevertheless. In addition, radical weight loss usually leads to weight loss not only through fat, but above all through water loss. If normal eating is resumed, a rapid increase in weight is also caused by water intake after the diet.
Therefore, for long-term weight loss, the weight should be lost slowly and continuously. This prevents a reduction of the basal metabolic rate and prevents a yo-yo effect from occurring so quickly. As the name yo-yo effect implies, it is a process in which the body stores more fats in the body after a phase of energy deficit (diet) than when the diet was started.
The weight often oscillates between more than 10 kilos. In the long term, this leads to massive problems, which often lead to further serious health problems. The more often a diet is done, the thicker one becomes.
This problem is to be looked for again in the evolution. Food used to be an extremely scarce commodity, and the body had to use it to keep an optimal balance. If the body is deprived of sufficient energy, the logical consequence is weight reduction.
However, if this happens too drastically, the body is signaled an energetic deficiency and the organism then drives all metabolic processes into the basement. The consequence is a reduced basal metabolic rate (see above). If 2000 kcal were burned at rest at the beginning of a diet, only 1500 kcal are burned after the diet.
There is therefore a deficit of 500 kcal. (The numbers are fictitious and serve only for understanding). The body thus learns to get along with less energy.
During the diet this is no problem for weight reduction, because the body gets only very few calories, and therefore one continues to lose weight. If, however, after the diet, habitual eating habits develop, the body stores disproportionately high amounts of energy. Many magazines, which propagate short term weight loss by diets, should consider and also mention this.But there are also many ways to lose weight intelligently and without the yo-yo effect.
As already mentioned, food intake (calorie intake) is the first factor in weight control. The other more important factor is the amount of calories lost per day due to work. This can be increased by adequate exercise.
Especially the targeted build-up of muscle mass (see muscle build-up) helps with weight loss, because the muscles alone are our fat burners. Who has more muscles, burns more energy. Many roads led to Rome for endurance sports.
It does not always have to be a slow pace, it does not harm the body to step on the gas in between. You can’t lose weight completely without sport, and those who set themselves the goal of burning fat should be sufficiently motivated to achieve success through sport. However, the state of health should be confirmed by a doctor beforehand.
In order to prevent the yo-yo effect, one should take care to approach weight reduction slowly. If you lose half a kilo per week, you are on the safe side and will eventually reach your goal. In short-term radical diets, hardly any fat is burned anyway, but more muscle mass is lost to gain energy.
In addition, a general change in diet should be made in favor of fat burning. In order not to go on a merry-go-round with the energy balance, not little should be eaten. Especially in combination with increased physical activity, the body must be provided with sufficient food.
A reduced calorie intake as part of a diet stimulates a “savings program” in the muscles. This program remains in place even if more energy is supplied through food, leading to the replenishment of fat stores. As a result, one often gains more weight than one has lost.
In this phase, the yo-yo effect can be prevented through targeted physical activity. The muscles are stimulated to a higher energy consumption again and a renewed weight gain can be counteracted. The most important measure to counteract the yo-yo effect is a sustainable change in diet and lifestyle instead of temporary diets.
Regular physical activity is particularly important. At least thirty to sixty minutes a day is recommended. In addition, one should not have too high expectations when dieting and should not aim for a large weight loss in a short time.
Those who lose weight continuously over a longer period of time are more likely to be spared the yo-yo effect. Regular meals are also recommended, preferably three a day. Especially a long, satisfying and sufficient breakfast is important. A muesli with wholemeal cereals rich in fiber is a good example. Another measure that can prevent a yo-yo effect is regular weight control by weighing.
