Avoid the yo-yo effect
Evolution has not prepared us for an oversupply of food, as we have had in Western Europe for decades. That’s why, from a purely biological point of view, we tend to store food in order to build up our body’s own fat reserves for bad times. Pounds once lost therefore often fall victim to the yo-yo effect, with which the body reacts to temporarily lower calorie intake (i.e. a diet).
In order to counteract this effect, it is necessary to change one’s own behavior, especially diet and exercise habits. The most important nutritional principles for permanent weight loss are:
- Consume about 500 to 600 fewer calories per day than normal.
- Anyone who is not physically active above average should consume a maximum of 1,800 kilocalories a day.
- Reduce the intake of high-fat and high-calorie foods (meat, sausage, breaded, fried and sweets).
- Avoid alcohol and sugar in drinks. It is better to drink enough water or tea.
- Avoid snacks and between meals: breakfast, lunch and dinner are enough to get you through the day. In principle, two meals a day are sufficient.
- Move! Every movement – no matter how short – has a positive effect on the body. 10,000 steps a day or three intensive workouts a week would be ideal.
Food diary tips
Another support for maintaining the weight once reduced is a food diary. You can use it to keep track of what you ate and drank during the day to keep track of your eating habits. You don’t have to write down every gram, every milliliter and every calorie. That would be unnecessarily expensive. Leave it at numbers. For example: “Breakfast: two slices of toast with cheese, an egg, and a cup of coffee.” In the long run, this rough documentation is completely sufficient to register serious changes in your eating habits.
You should also record your daily weight. Step on the scale at fixed times each day (after getting up or before going to bed are ideal here) in order to recognize weight changes at an early stage. At the latest when you have gained two kilograms in weight, you should start taking countermeasures and reduce your calorie intake or move significantly more.