The Silent Murderer of Diet Success
Have you seen some weight loss TV programme where some contestants lose a big amount of weight only to gain it back almost right away? Ever wondered how and why did that happen?
What’s Yo-Yo Effect?
Yo-Yo effect (also known as weight cycling) is the cyclical loss and gain of weight, resembling the up-down motion of a Yo-Yo. It is the repeated reduction and regain of weight. A weight cycle can range from small excess weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle). The Yo-Yo effect is usually caused by weight loss plans that involve missing meals, fasting and crash diets that drastically lower your daily caloric intake.
Some research links weight cycling with certain health risks. Most experts recommend that obese adults should adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. As for non-obese adults, they should try to maintain their pounds through healthful eating and regular exercise to avoid potential risks.
1.Too difficult diets
-too restrictive to follow over a long period of time
-cause burnout and difficulty to keep up in a long run
-same nutritional mistakes will be reproduced a few weeks/months later
-causes depression and fatigue resulting in problems to sustain willpower to continue.
If you don’t want to be among the many victims of Yo-Yo dieting, then one of the things you need to do is give your metabolism a boost instead of slowing it down. You can do this by increasing your amount of physical activities. Focus on high-intensity interval training (HIIT) rather than slow and steady workout.
It is one of the best ways to jumpstart rate of metabolism and keep the burning calories long after the workout is over.
Besides, you should also look for ways to lose fat gradually and safely, because this produces a more effective and longer-lasting weight loss.
Yo-Yo Effect Is Dangerous
The regained weight is increasingly difficult to lose
Your body remembers the effects of deprivation due to diet succession over an extended time period, therefore resulting to store more fats in reserve to prepare for future diets.
It is a progressive development of obesity
Your weight will bounce back in an extreme manner and the recovering process is twice as difficult as previous diet process. You will feel out of control and lose grasp on the long run. Thus resulting in a rocketing weight gain, leading to obesity.
Emotional distress leading to depressive disorders
The suppression from previous extreme diets is bound to happen due to depressive disorders like insomnia, depression, dysthymia, bipolar. Such disorders will interfere with your daily life, affecting your normal functioning and cause pain to you and your loved ones.
Possibility of high blood pressure, high cholesterol, gall bladder disease, or cardiovascular disease (arteritis, infarction, etc)
Inconsistent food intake, unbalanced nutrition, on and off extreme exercise workouts, and emotional instability will eventually drive your body haywire. Your body won’t be able to familiarize itself towards all the changes done within an inconsistent timeframe and way.
A shortened life expectancy
All the above dangers will eventually lead to possibility of a shortened life span.
Fight Yo-Yo Effect!
There’s nothing wrong with being ambitious and eager to achieve your ideal weight. Having the desire and the travel to meet your goal is half the battle in getting there. Be flexible and learn from your mistakes. If you try an exercise regimen or a new food plan that you don’t enjoy or find hard to sustain, then try something else.
Bear in mind that your goal should not be to reduce as much excess weight as you can or as quickly as possible – you need to establish healthy patterns of eating and exercise that will help you lose weight while at the same time has long sustainability. You need to realize that trying to do too much, too quickly could be your undoing. Be realistic on the amount of changes you are able to do at once.
Keep track on your progress and find sources of support as it’ll be helpful for you to overcome difficulties. Exercise buddies are great, and some people find a lot of value in the support they get through online communities. The most crucially essential factor in solving the Yo-Yo dilemma has to do with changing your behavior.
Practice feeding on smaller, more frequent foods. Plan your food intake, include hunger-fighting protein at each meal and snack. Plan ahead, keep monitor, enlist help! A quick sprint might get you to the finish line – if you’re lucky – but chances are you’re going to be left exhausted and out of the game. When it comes to successful weight loss, slow and steady definitely wins the race!