Getty Images / Claw
You have lost the weight you want, but you have now regained it all because you quit your diet. Are you familiar? Maybe this happened several times. But you lost weight once, and you know you can do it again.
The yo-yo diet, also known as weight cycling, Weight loss cycle, Get it back and go on a diet again. Sometimes with tough highs and lows, yo-yo diets prevent you from achieving your goals. Not to mention the lasting effect it can have on your body.
Thankfully you can break the cycle and burn Loyalty to a trendy diet Go back on track to reach your wellness goals.
Why does a yo-yo diet happen?
The yo-yo diet is not what you are doing intentionally. There are physiological reasons why your body responds to an unrealistic diet. When you lose weight, the hormone leptin decreases. The job of leptin in our body is to tell us when we have enough energy (in the form of fat) in our body. When leptin levels are low enough, we begin to experience hunger.
Depending on the restricted diet that limits what we eat, our body slows down our metabolism and stays in those nutrients for as long as possible. This means that your weight loss will stall and you are at greater risk of getting it back when you stop that restricted diet.
How common is weight cycling?
Every time you look back, it feels like there is a new diet to try. With the rise and fall of trendy diets, yo-yo diets are more common than you might think, especially on restricted diets. A March 2019 study by Columbia University Irving Medical Center found that 70% of female participants experienced at least one weight cycle. The study included a diverse group of 485 women aged 20-76 years.
Weight fluctuations are perfectly normal. The average daily weight of an adult is Range of 3-4 poundsDrink and eliminate that day, depending on what you eat. Weight cycling does not necessarily have to be radical. However, it is outside the body’s normal weight loss and weight gain and generally follows an unsustainable diet.
Why is a yo-yo diet bad for you?
You can lose muscle and gain fat
If you lose weight immediately after dieting, you will lose muscle as well as fat. Second, when you’re on a yo-yo diet, you’re gaining weight first, not muscle. In the long run, this can affect your ability to walk, lift objects, or climb stairs. However, this can be offset by exercise such as weight training to make sure you are building muscle.
Studies show that weight cycling can increase your body fat percentage. According to a review of published studies, 11 of the 19 studies linked the history of the yo-yo diet to higher body fat. Half of the studies reviewed also found that weight circulation was associated with future weight gain.
It’s dangerous to your heart
As you gain weight, you are at increased risk of developing heart disease. The same applies to the cycle of weight gain and loss. A recent study published by the New England Journal of Medicine found that risk of heart disease correlates with changes in body weight. The greater the fluctuation in weight, the higher the risk.
Several studies have also investigated the relationship between weight circulation and elevated blood pressure. Past studies have suggested that sufficient time during weight cycling diminishes the effect on blood pressure. However, not all studies agree on this point. Recent studies suggest that the classification of obesity index determines whether the history of weight circulation contributes to an increase in blood pressure. Further research is needed to get the big picture.
It can affect your mental health
Various positive mental health benefits are associated with weight loss-improvement of self-confidence, sense of accomplishment, and self-esteem. Unfortunately, there can also be negative impacts, especially on yo-yo diets. Repeated weight shifts can be discouraging and can contribute to anxiety and even depression.
A 2020 study showed that a history of weight circulation was an important predictor of depressive symptoms and that internalized weight disgrace was a mediator. There was no significant difference when managed by gender. In other words, the effects are similar for men and women. Like the other risk factors on the list, not everyone experiences this.
How to Stop the Rebound Weight Gain Cycle
Dieting is difficult and it’s easier than it should be to fall into a weight cycling pattern. I don’t want to draw a picture that it’s easy to break the yo-yo diet cycle. It’s not. And keep in mind that losing weight doesn’t have to be healthy. However, if weight loss is your goal, these tips can help you regain control.
Getty Images / Claudia Totil
Reassess your diet. A yo-yo diet starts with an unsustainable diet. You will want to avoid a diet that excludes the entire food group. We are people and may need a bowl of cookies, soda or pasta. Most importantly, you need space to decide what to eat and what not to eat.
Think about what you are eating. In general, it is a rule of thumb to try to avoid large amounts of sugar and sodium. But don’t keep food off your own. This is one of the main pitfalls of the yo-yo diet. Instead, find your balance and try to make the best choice for you.
exercise. One of the main ways to fight a yo-yo diet is to exercise. Staying active helps you maintain a healthy weight during a long-term weight loss plan. Exercise also helps prevent loss of muscle mass over time.Take a break Do not exercise excessively..
Please check in yourself. Don’t forget to check in yourself on your journey. how are you? how are you feeling? Has your relationship with food changed? Checking in yourself from time to time can help ensure that you are healthy in every way.
Find help. Yo-yo diet is bulimia nervosa or Other forms of eating disorders.. Even if you don’t have an eating disorder, if diet and weight are stressful topics, you can get help and manage your food relationship well. You can contact your doctor, counselor, or the National Eating Disorders Association helpline.
Too long; haven’t you read?This is what you need to know
The yo-yo diet is the dark side of weight loss. And unfortunately, it happens to many people. Remember that weight loss is not synonymous with being healthy. Yo-yo weight cycling comes from an unrealistic and sometimes unhealthy diet that we couldn’t maintain. If you’re in a vicious cycle of weight loss and weight gain, that doesn’t mean you can’t get out of it.
The information contained in this article is for educational and informative purposes only and is not intended for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have any questions about your medical condition or health goals.
