Yo-Yo Effect After Weight Loss
Regaining the lost weight
after a strict diet can be a very big frustration because all your effort will
be entirely lost.
But, this is not the main reason why you should try to prevent the yo-yo effect after a diet. Many researchers have shown that this effect is very harmful to your health. When you lose weight you mainly lose muscle mass and fat tissue, but when you regain the weight after a diet then you only return the fatty tissue, which can damage your health. It can increase your bad cholesterol and blood sugar levels, increase your blood pressure, damage your heart and so on.
But, this is not the main reason why you should try to prevent the yo-yo effect after a diet. Many researchers have shown that this effect is very harmful to your health. When you lose weight you mainly lose muscle mass and fat tissue, but when you regain the weight after a diet then you only return the fatty tissue, which can damage your health. It can increase your bad cholesterol and blood sugar levels, increase your blood pressure, damage your heart and so on.
How to Prevent The Yo-Yo Effect After Weight Loss
Therefore, maintaining the
body weight after a diet is just as important as its reduction. Here are some
methods on how to prevent the yo-yo effect after a diet.
1. Don’t Eat Less, Eat Better
Many diets create the illusion
that you can keep eating everything you want after the diet finishes, and still
keep the ideal weight. However, if you want to lose weight and keep this weight
off, then you will have to accept that you will not be able to eat certain
things.
This doesn’t mean that you
should stop eating any kind of food altogether. We wouldn’t want you to starve
yourself. The goal is not to eat less, but to eat better. Eat healthy food and
avoid foods don’t keep you satiated and you tend to overeat them. Eat enough
protein and eat a lot of (leafy) vegetables, fruits, and legumes. These contain
few calories and a lot of fiber, vitamins, minerals, and nutrients that help
you to lose weight.
2. Don’t Skip Breakfast
Eating breakfast is a good way
to prevent gaining weight after a strict diet. The breakfast, which is based on
whole grains, dairy products, and proteins, is an ideal base for the whole day.
Also, this selection of substances allows you to successfully maintain weight,
as it provides a lasting feeling of satiety.
3. Move Your Body
Physical activity is very
important for maintaining your ideal body weight and preventing the yo-yo
effect after a diet. Very little exercise and poor sleep are important causes
of obesity. Therefore, make sure that you get a good night’s sleep and avoid too
much sitting throughout the day.
Go outside more, watch less
television, exercise regularly and move your body every day. The more the
better. This is essential for your body and your health and helps you to
maintain a healthy weight.
4. Check Your Weight Regularly
Regular weight check will
allow you to find that you have started to regain a little weight and you can
react immediately. However, do not overdo it and spend half a day on a scale,
it is enough to measure once a week.
5. Be Persistent
Over time, a healthy diet and
physical activity will become your habit, and everything will become easier.
When you finally get rid of the fat tissue, you start to burn more calories
daily, even when you are not on a strict diet.
