Once you get rid of the fats in your diet, other times carbohydrates, and then, for the sake of diversity, your body feels like a carousel. The more extreme you subject yourself to, the bigger the problems you may have. If your diet is not nutritionally rich enough, it will not provide all the nutrients you need, which could lead to the health problems and yo-yo effects. [1]
However, there is clear disagreement among professionals about what are the long-term health issues of the yo-yo effect. Why Is The Yo-yo Effect Harmful? Click here! Some say that there is no problem at all, others say it endangers everything from bones to diabetes or cardiovascular disease. It is a very complex subject, we can be sure. If you are in the circle of the yo-yo, something is not working as it should and the time has come to find a healthy way to lose weight. But how?
1. Turn Your Short-term Plans Into Long-term Ones
Diets work according to certain rules over a while. You usually have to keep them until you lose weight. Diets thus put you in the short term, and when you succeed in achieving your goal, you no longer know where to go. Therefore, in the beginning, you need to ask why you decided to diet. Do you want to be healthier? Do you want to lose weight?
It’s all about changing your meal and exercising regularly. Both conditions are long-distance, not sprinting, so your thinking and planning for change should be based on this, and long-term goals are often needed, often to the end of your life.
2. Make Smaller, More Realistic Goals
Choose smaller but realistic goals that you can meet. Instead of minus 3 kilograms a week, choose a goal that you want to lose half a kilogram a week. Plan exactly how you want to achieve this. Write down your diet and buy it all in advance. Begin gradually and slowly add more goals. It’s easier if you have the motivation and are ready for success. What goals should you set?
Here are some well-established rules based on a study of 120,000 adults who have successfully dropped and have been able to maintain their weight over the years.
These include [2]:
- Healthy Eating: fruits, vegetables, yogurts, hazelnuts
- Avoiding Fried Foods: skip fried foods, french fries, and chips
- Limited Consumption of Starchy Foods: the only controlled amount of potatoes
- Exercise: Honest and regular workout or physical activity that you do for a long time
- Sleep: At least 6-8 hours of sleep during the night
- Less Television: Minimize your television time to 10 hours per week
3. Change Your Lifestyle
Research on 439 overweight women has shown that lifestyle changes can be effective in reducing fat in people who already have experience with yoga and dieting. [3] Take this as an encouragement that you can lose weight despite diet and the yoyo effect.
It is enough to change your eating habits, gradually start exercising, avoid unhealthy bad habits, and you will succeed. You can even start by planning our next recipes from our fit recipes.
4. Don’t Worry about Every Single Calorie
Yes, the point of a diet is to reduce kilograms by controlling the number of calories you intake and release. This is very difficult in the beginning because you keep checking yourself, you still don’t see any results. If you do all the right things, your body weight may fluctuate throughout the day, for example, you will lose less in the morning than after lunch. Your weight also depends on the state of hydration and other factors. Do not panic! Remember that if you pay too much attention to your calories, you will be more stressed, which will lead to an increase in cortisol levels, which will lead to excessive food intake. [4]
Instead of controlling each calorie, consider that eating healthy and exercising has a beneficial effect on your health. You will have more energy and strength, so you should also notice the small positive effects of your new healthy lifestyle.
5. It Is Important to Support Your Environment
It doesn’t just depend on your strong willpower. Share your plans with your closest relatives, friends who are sure to support you. You can also bring in friends from online communities and help with a variety of apps and sites that you can read in our article on the best website and apps for fitness.
By sharing your diet plan, recipes, and your progress with your friends, you will be constantly motivated to progress. Besides, you will have less chance of leaving this path and letting yourself be tempted. We support you in the fight against the yo-yo.
Have you experienced the yo-yo effect on your skin? Let me know how you overcome the vicious cycle of gaining weight and losing weight and inspire others. Support this article by sharing if you think people in your environment should stop using nonsense diets and instead pursue a healthy lifestyle.
Sources:
[1] Melinda Rattiny – What Happens to Your Body When You Yo-Yo Diet
[2] Darius Mozzaff
[3] Mason C, Foster-Schubert KE, Imayama I, Xiao L, Kong A, Campbell KL, Duggan CR, Wang CY, Alfano CM, Ulrich CM, Blackburn GL, McTiernan A – History of weight cycling does not impede future weight loss or metabolic improvements in postmenopausal women
[4] Healthy weight loss: How to stop the yo-yo effect
