On the way to the perfect figure for the summer lurk some pitfalls. So does the well-known yo-yo effect. Just then, if you were able to successfully reduce your weight after a diet and now give your old eating habits again, the yo-yo effect comes to grips and suggests 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 while playing. But those who come into contact with the yo-yo effect as an adult are usually unhappy about the constant ups and downs, because this time it affects their own weight, which always gets in jeopardy. And this imbalance can quickly frustrate. But why does the so-called yo-yo effect come about?
Accumulating reserves for starvation
Starting a diet reduces your daily calories. If the body suddenly receives less energy than usual, it switches directly into the economy mode and takes care of the amount of energy it receives. After a diet, the body needs much less energy than before, since it has learned, so to speak, to manage with a lower intake.
If we eat more after a diet than before, the body suddenly gets more energy again. And now the devil is in the detail: To arm us against hunger, the body now converts the surplus energy into fat and stores it for lean times in the body. Actually, a very smart move that has shaped the evolutionary history of us humans.
Decrease gradually for long-term success
Especially radical diets let the pounds tumble and bring us faster to the desired weight. However, this type of diet also speed up the yo-yo effect and can thereby bring about many negative consequences for the body and the health. From a fast weight loss is therefore strongly discouraged. In order to promote one's health, the weight should be slowly reduced.
In order to avoid the yo-yo effect skillfully and to bring the desired weight permanently on the balance, it is important to consistently change the diet. A balanced diet in combination with daily exercise and exercise is the key to success.
Food with brains
Not only the number of calories is crucial, but also the composition of calories. Ideal is a mixture of 12-15 percent protein, 55-60 percent carbohydrates and 25-50 percent fat of the total calories a day. The amount of calories depends on age, sex, height and activity. This is best advised by your doctor.
Whole grains, fresh fruits and vegetables taste delicious and can be enjoyed without regrets. And beware of hidden fats! Not only are they contained in various foods such as sweets, they also sneak into the preparation of the food. Coated pans, a frying tube or the method of cooking can prevent excess fat during preparation.
By the way: Very important for long-term success is the awareness of one's own eating behavior. Crisps for TV crime on Sunday evening or chocolate for tea in the afternoon - usually it is not hungry behind it, but a habit anchored for years. From childhood we know that prohibitions are particularly tempting. Instead of prohibitions, alternatives are appropriate. Grapes instead of chocolates for reading and cucumbers for thrillers instead of chips. And now and then also snacking is allowed, but not regularly. Alcohol should also be included in this exemption.
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 can decide for yourself. Whether running, swimming, dancing or cycling, choose the sport that suits you best.
It is particularly tricky to accommodate movement throughout the day. Stair-climbing instead of elevator driving and simply exchanging the bike for the car - that brings not only variety in everyday life but also your own body in the momentum. And the nice thing about it: Not only the yo-yo effect is avoided by sport, but by the conversion of fat into muscles, the body is also quite shaped and taut.