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Healthy Weight Loss: How To End The Yo-Yo Effect
One of the most difficult issues that people face when trying to lose weight is the so called yo-yo effect. It's defined as the process of the cycle of weight loss that is characterized by the cyclical loss and gain of weight that resembles the up-down motion of a Yo-yo. A healthy weight loss program can not only improve the shape of your body, but also reduce the chances of having the yo-yo effect.
Find out more about the Yo-Yo Effect
The yoyo effect or yoyo dieting is a very common circumstance in which people are struggling to maintain their target weight when they embark on weight loss programs. In the beginning, individuals start losing weight, and then, after their weightless regain all the weight they have lost. This cycle repeats over again, eventually becoming an endless cycle. It becomes ever more difficult to shed weight even if strict diets and vigorous exercises are adhered to. The primary causes of the impaired metabolism function are excessive fats and low muscle mass. The yo-yo effect can have serious implications for mental health.
The causes of the Yo-Yo Effect
There are many reasons why the yo-yo effect occurs The most popular ones include:
Methods for weight loss that are not healthy
Unsuitable weight loss techniques will eventually increase the likelihood of experiencing the yo-yo diet like a lack of exercises and the use of supplements for weight loss. The yo-yo effect can be less common in young healthy people. If these unhealthful weight loss habits have been continued, it is more difficult to lose weight, often, and then ending by triggering the yo-yo effects.
Diets that restrict calories and fasting
However, limiting calorie intakes can quickly lead to weight loss due to the reduction in muscle mass instead of the body fat. If muscle mass is reduced, the body automatically responds by slowing the rate of metabolism. In fact, research suggests that this decreased metabolism could be a reason why people gain weight once they go off their calorie-restricted diets. It becomes increasingly difficult to continue losing weight due to a decreased metabolic functions.
Weight loss without the yo-yo effect
To prevent the yo-yo effect for a healthy weight loss program include:
Maintain muscle mass and reduce body fat
It is imperative that meals are not skipped. avoided
Limit quantity of diet regimen consumption
Eat extra low-calorie foods
Avoid high-calorie, fatty and calorie-rich foods by avoiding oily dishes such as deep-fried and pan-fried meals
Regularly exercise and make diet adjustments. In particular, during the first six months, it's advisable to exercise regularly at least 150 minutes/week. To keep a healthy weight throughout the long-term weight management, the duration of exercise can be increased to 200-300 mins/week. It must be consistent for at minimum one year.
Make use of self-monitoring devices for dietary intake like e.g. Keep a record of your meals and monitor weight loss trends to ensure long-term weight loss success.
It is recommended that you have a monthly consultation with dieticians and nutritionists order to ensure that weight-management programs are that will result in sustainable weight loss with no negative effects to general health. Go here: betterbyfood.com for details.
It is often difficult to lose weight because of certain food habits that are difficult to change. But, in order to lose weight successfully and sustainably healthy methods for weight loss should be employed. In addition, self-control is vital. Making huge changes to be healthier and eat better by changing all eating practices at the same time is not always necessary. Small changes over time can result in a long-lasting weight-loss and better health.
Post je objavljen 03.07.2022. u 12:51 sati.