How to Avoid the Yo-Yo Effect?

How to Avoid the Yo-Yo Effect?

After knowing what it is, now it is time to know how to avoid the yo-yo effect.

In our previous post, we talked about the real issue: most diets do not work and we will gain most of the lost weight back.

Knowing how to face this situation is what makes a difference between those who manage to avoid the yo-yo effect in the long term and those who fail over and over again. Unfortunately, the latter happens more often than not.

In today’s post, we are going to discuss several ways to avoid the yo-yo effect if you have lost weight recently. If you use them daily, you will manage to avoid gaining back once again.

Increasing the energy flow

The concept of the “energy flow” refers to the calorie intake and expenditure in our organism.

The daily calorie expenditure, or the energy we use in a day, is divided in four factors:

  1. REE or resting energy expenditure
  2. NEAT or non exercise activity thermogenesis
  3. PEEE or energy used during physical exercise
  4. Thermogenesis or energy expenditure to produce heat or digest food.

We said that when someone loses a lot of weight, the body triggers physiological processes in order to maintain our weight.

One of those changes is that the REE tends to drops (less kg for energy). While our energy intake does not drop so much, since our central nervous system is still “obese”. In other words, it will want to take the same calories that you ate when you weighed 40 more kilos.

Energy Flow

Like we also mentioned, this process increases the orexygen hormones, which stimulate the appetite.

By now, you probably see where the problem is (and also the solution): if we do not increase the energy expenditure from physical exercise, we will not manage to maintain our weight in the long term.

High energy flow

It will have multiple benefits for our health and you can achieve it by:

  • Moving a lot (and doing exercise)
  • Eating a lot (you probably did this already).

Therefore, it will be much healthier to eat 3000 calories and spend 3000 calories, instead of eating 1500 and spending 1500. This will definitely help you maintain a healthier weight.

If you only eat 1500 calories, you will be hungry and become sedentary. Consequently, you will not benefit from physical exercise and you will have to use your willpower to eat less calories. But we cannot live like that!

Strength Exercise

Strength training is another great way of maintaining your weight.

On the one hand, it helps you increase or maintain the muscle mass. This will also help us increase the resting energy expenditure. On the other hand, strength training can also improve the insulin sensitivity, making our metabolism healthier.

Finally, strength exercise will also regulate our appetite. Do you want to start a strength routine but you do not know how? This information will be useful.

Satiating foods

Choosing the right products will make things much easier.

  • You would be amazed by how difficult it is to eat 3000 calories from potatoes, vegetables, meat, fish, egg, legumes or rye bread.
  • But truth be told, it is much easier to eat 3000 kcal from pizza, bacon and sweets, right?

Healthy Food

That is why choosing the right products is crucial.

Workout Intensity

Increasing the intensity of the workout has an anorexygen effect (although it is temporary).

In addition, it increases the so-called EPOC effect or excess post-exercise oxygen consumption. To put if briefly, it is an increase of the energy expenditure several hours after doing exercise. This will help us make sure that our energy intake does not exceed what we use in the long term.

If you want to deepen a little bit more into the Afterburn Effect, keep reading....

More protein

Protein is the archenemy of hunger.

And hunger what we have to deal with in we want to control our weight.

Eat binging or not being able to control what we eat can ruin the energy balance of an entire week.

Increasing the protein intake by eating protein in each meal will provide more satiety and control over your diet.

Chicken with quinoa and vegetables

Moreover, it also helps to preserve fat-free mass (that is, our muscles) and improve the physiological adaptations to physical exercise.

Intermittent fasting

It is just another tool, but if it fits your lifestyle, intermittent fasting can help you control your weight.

Once again, if you have to eat 3000kcal, it will be much more difficult to do so in just 2 meals with real food, than in 4 or 5 meals.

Moreover, it will also have some benefits for the metabolism and it will help you have a high energy flow.

Intermittent Fasting

Do you want to know what doctors think about IF or Intermittent Fasting? Then, click here.

Conclusions about Avoiding the Yo-Yo Effect

So now you know, if you want to maintain your weight after losing some, you will have to:

  • Move a lot, do exercise and increase the intensity of your workouts.
  • When it comes to cooking, choose the right products, increasing the amount of fiber and protein can make things easier.
  • Mental health: obesity is a chronic problem and your brain will still be obese for many years, even your whole life.
You have to fight this battle every day, change your lifestyle and you will see the results.

See you in the next post, cheers!

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About Borja Bandera
Borja Bandera
Borja Bandera, a young doctor dedicated to the areas of nutrition, exercise and metabolism, combines his clinical activity with his vocation for dissemination.
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