This is how you can maintain your weight after losing weight
Due to the yo-yo effect, we often regain weight quickly after successful weight loss. Here you can find out what causes it and what helps against it.
What is the yo-yo effect?
Most of us are probably familiar with this: We were hardly happy to have finally lost a few excess kilos when, a few weeks later, we suddenly almost reached our starting weight again. The so-called is to blame for this The yo-yo effect that ensures that we often return to our original body weight after a diet or even weigh more than before.
Why is the yo-yo effect created?
Originally, the yo-yo effect was a practical protective mechanism of the body. In earlier ages, when there was not enough food, the body drew the energy it needed from the body’s reserves and slowed down the metabolism. As soon as the famine was over and there was enough food again, the body replenished its reserves. To this day, he even has the goal of getting back to his starting weight. The yo-yo effect is now fueled primarily by short-term diets, where you fall well below your basal calorie count before returning to your usual (and often unhealthy) lifestyle.
What is the basic turnover anyway?
Of the basal turnover and total turnover help us to determine how many calories we should generally consume daily:
- basal metabolic rate: Also called resting energy requirement. It indicates how much energy your body uses every day at rest to maintain its vital functions. It is determined by factors such as gender, age and weight, among other things, but is ultimately individual to each person.
- Total sales: The total turnover is also referred to as the calorie requirement and is made up of the basal turnover and the so-called performance turnover. This is the amount of energy that you burn through daily exercise.
Tips against the yo-yo effect
As the body is designed to replenish its reserves after a “famine”, it is not always possible to completely avoid the yo-yo effect. With a few tips, however, it can at least be significantly reduced:
1. Note the calorie requirement
For permanent weight loss without the yo-yo effect, a daily calorie deficit is important, which should be between the basal metabolic rate and the total metabolic rate. Experts recommend ending up about 300 to 500 calories short of total turnover. Please never eat fewer calories than your basal metabolic rate specifies – this will only slow down the metabolism and cause cravings.
2. Find the right diet
Essential better than a short-term diet is a long-term diet change, where you’re still giving your body all the nutrients it needs. In this way you not only avoid the yo-yo effect, but also cravings, which, as is well known, can quickly shake motivation. A varied and balanced diet includes, for example:
- complex carbohydrates (e.g. in potatoes, beans, quinoa and whole grains)
- Protein (e.g. in eggs, poultry, fish, legumes and dairy products)
- healthy fats (for example in avocado, oils like canola or olive oil or walnuts)
- fruit and vegetables
- nuts and seeds
- plenty of water (at least two liters a day if possible)
Make sure you in frontenough protein take to you The effect: Proteins are the motor for your muscles, which in turn help to burn fat. Protein also keeps you full longer than carbohydrates.
Extra-Tipp: It is best to cook your meals yourself – this way you always know what is in your food. Need recipe ideas? A lot healthy recipeswhich are quick to make and delicious can be found here!
If you can, Remove stimulants such as alcohol, fast food or even sweets from your diet completely. If you don’t want to give it up entirely, that’s totally fine too – as with so many things, the quantity makes the poison. Treat yourself to a piece of chocolate or a handful of chips every day,…