Everyone who was on a diet did this for various reasons: chronic diseases, allergies, preparation for sports, and simply the desire to lose weight.
Someone quickly achieves the goal, and someone is forced to adhere to a strict nutrition plan for life for modest intermediate results. If you ever tried to lose weight, for sure it was a very short and calorie-limited nutrition plan.
The diet did not bring satisfaction, and the weight very quickly returned to its original values. In fact, you are not alone at all. There are some diets that simply do not work or lead to faster weight gain after they are completed. Only a few maintain weight after a meager limited diet, and the rest are forced to hope to lose weight forever repeating everything again and again. There is a rational explanation for this, which has received a pretty name – “yo-yo effect”.
The yo-yo effect is a disaster for metabolism
Like a children’s toy or a swing, the weight decreases during the diet and then returns. Such a nutrition plan increases the percentage of fat in the body, slows down the metabolism and even increases the risk of life-threatening diseases.
If your body goes into starvation mode, for example, you consume only half of the amount of food your body needs, it tries to use up as little energy as possible. And this is real sabotage for all your weight loss efforts! Calorie burning slows down – the exact opposite of what you plan to do is lose weight. The first time you really throw off a couple of kilograms – due to water and quickly mobilized liver energy reserves. Then, in conditions of calorie deficiency, muscles are used. This is our centuries-old evolutionary feature. The distant times of feast and famine, when there was no confidence in a successful hunt, laid certain rules in our physiology. For survival, shifts in metabolism occur primarily in favor of the accumulation of fats, which is an advantage for survival with cyclic changes in weight. When the body begins to recover after the diet, it often exceeds its previous preset values to ensure that all of the body’s muscle mass is restored.
Feeling of hunger causes a strong craving for the very products that you are trying to avoid. The slowdown in metabolism, combined with increased appetite, which often accompanies strict diets, also contributes to more weight gain than was originally lost, and makes it difficult to lose weight every time a new diet begins. Moreover, when the body does not receive nutrients and loses muscle mass, this ultimately leads to the habit of eating with a reserve, overeating. Overeating can not only contribute to the rapid recovery of weight, but also often causes shame and increases the likelihood of trying a different diet, because a person feels that he “failed again”.
So now you know why diets do not work. Are there those lucky ones who managed to lose weight once and for all?
Do not give up!
Even if you are trying to lose weight and fall into these swings of metabolism, not everything is lost. Scientists have proven that the “yo-yo effect” is not eternal. We are aging, changing physical activity, eating habits and metabolism. First, change your mindset: food should not be banned. Feeling of hunger is the biggest enemy in the fight against excess weight. Focus on the fact that you can enjoy a really small portion of vegetables, low-fat proteins, unsaturated fats and whole grains with every meal. This lifestyle change helps your body and metabolism to reach a new benchmark. The endocrinologist will help to smoothly exit the vicious circle by prescribing special drug support.
If you are too limited in calorie intake and did not take time for physical development, muscle mass was affected first. However, you can increase your level of activity and the number of exercises and this will help you build muscle.
You should think about things that make you gain weight. If it’s stress, the first thing you should do is learn to recognize and deal with it. Chronic stress destroys hormones that regulate everything from appetite to fat accumulation. You should devote more time to relaxation and exercise, such as trying yoga.
In life, there are enough ups and downs without a race for kilograms. Breaking the vicious circle of diets means finding a plan that works for you – not just for a few days or a few weeks, but for a lifetime. If you need a little more time to lose weight, so what? The one who holds the weight benefits!