THE YO-YO EFFECT AFTER WEIGHT LOSS
We often hear this term and many people know what it is about, but not why it happens and how to avoid it.
If your goal is to lose weight, you may have heard of the yo-yo effect, and you may have experienced it. It manifests itself when you lose weight, but eventually, after a while, you regain the weight.
What causes the yo-yo effect?
If you want to avoid this problem, it is good to know what is causing it. And it usually comes after weight loss diets that drastically reduce your daily calorie intake.
When you deprive your body of energy-boosting calories, it adapts to change, slowing your metabolism.
Metabolism is the biochemical process that takes place in the body.
But after you finish your diet and return to your normal diet, the slowed-down metabolism, due to the high-calorie deficit, is unable to work through the nutrients and begins to store a large portion of them as an energy reserve.
For us, this is reflected in the well-known yo-yo effect – after weight loss.
Yo-yo effect and muscle loss
The amount and density of muscle mass affect the rate of metabolism because muscle is the most metabolically active tissue in the body.
This means that it requires a lot of energy (calories) from the body to sustain itself. While functioning, the muscles burn calories.
And the more muscle mass you have, the more calories you burn, because your body needs more energy. That is why strength training is an important factor in a weight loss regime – because it maintains and develops muscle tissue in the body and this improves metabolism.
However, after completing a drastic diet, we feel the response of our body to hunger – the rapid weight gain, and it is mostly from fat. This process changes the ratio of fat to muscle tissue in the body, and this is one of the key factors for health.
Muscle tissue loss is another problem of the yo-yo effect.
When your daily calorie intake becomes too low, your body starts eating muscle cells, and as you lose muscle tissue, metabolism slows down. This is the reason why low-calorie and drastic diets tend to lead to weight gain rather than weight loss in the long run.
Low-calorie diets simply temporarily slow down metabolism and are impossible to maintain.
Once the body goes into starvation mode, the metabolism slows down to conserve the little energy available. So that, every calorie taken is used efficiently. Your body tries to store fat reserves and instead burns muscle. Ultimately, the result is fewer calories burned and loss of valuable muscle mass.
Despite the attractive promises of speedy diets for rapid weight loss, in the long run, it is quite possible, and even inevitable, to regain the weight you lost and get a few extra pounds …
The yo-yo effect impact on health
Yes, you may lose weight initially, but most of the weight lost is water and muscle mass. But in addition to weight loss being temporary, yo-yo diets have other bad effects – they can lead to depression and the development of eating disorders.
Cortisol hormone levels are also increasing, and in the long run, this can have serious health effects…
In addition, reduced food intake also means a lack of vital vitamins, minerals, omega-3 fatty acids, and other substances that we need to get on a regular basis with food. Due to the lack of energy, you will most likely feel constantly tired and find it difficult to cope with daily tasks.
How to repair the damage to your metabolism
The good news is that fast diets do not delay your metabolism forever. Once you stop and switch to a balanced diet, your metabolism will slowly return to normal. It is also important to restore your lost muscle mass through regular workouts and a well-structured diet.
Avoid sharp and excessive calorie restriction. Instead, get yourself a controlled and moderate calorie deficit. You can do this using an online calorie calculator.
This will give you control over how many calories you are consuming per day and their amount of them will be tailored to the target, and the ham will not endanger your health.
If you do not want to be one of the many victims of the yo-yo effect, you should speed up your metabolism instead of slowing it down.
You can achieve this by increasing your level of physical activity. You should forget about fast diets, and instead, strive to lose weight smoothly and safely.
This is the recipe that will bring you lasting results.
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