Diets with yo-yo effect, as the name implies, follow a pattern of body weight loss with subsequent recovery of the initial weight, or even greater than this, in a short period of time, with an inability to maintain the lost weight in the long term.
These diets usually induce large restrictions on energy intake, which leads to nutritional deficits, changes in metabolism and food monotony that, over time, become unsustainable and dangerous to health.
This weight recovery occurs because there is activation of nervous and hormonal mechanisms that are opposed to weight loss: higher yield of body metabolism with greater energy savings and increased appetite. These mechanisms lead to a quick recovery of the weight lost when you return to a “normal” diet.
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For a healthy and sustainable weight loss, in the long run, it is important to learn to eat and live in a balanced way, so that weight and fat loss occur, while developing the skills / habits to keep the weight off long term and stop believing in “miracles”.
To help you in this difficult task, we leave some tips to avoid the yo-yo effect:
- Establishes real and conceivable goals;
- Gradually introduces new eating and lifestyle habits;
- Don't just count total calories, focus on the nutritional quality of the food;
- Avoid spending many hours without eating and reaching severe hunger;
- Practice physical exercise that you like;
- Keep yourself hydrated, drinking at least 1.5L of water per day;
- Allow yourself to small “food treats”.
It is important to understand that there is no weight loss that lasts forever. Whenever consumption is higher than what the body needs, weight gain occurs.
Thus, the diet plan for weight loss must be based on two important pillars: the intake of all nutrients and food re-education, that is, the act of learning to eat well forever.
Do you need help? Schedule your free online consultation with one of our Sports Nutrition specialists, on the exclusive Rocksprint Counseling service.
By Adriana Martins, Nutritionist
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