Yo-Yo Diet: Your guide to understanding the yo-yo diet and avoiding the trap of falling into it.
Who among us has not lived a period of his life suffering from the effects of what is known as the yo-yo diet? Have you ever heard of him? The experience of yo-yo dieting is frustrating for many people because they gain weight again after losing it. Fortunately, there are ways to avoid it and follow healthy steps to lose weight and keep it off. This article discusses the most important details about the yo-yo diet and the keys to overcoming it.
What is the yo-yo diet?
The Yoyo Diet is scientifically known as weight cycling, and it is also known as the yo-yo diet or the yo-yo diet. It is a cycle that has passed in our lives – of course – in different periods, as you gain weight, then follow a strict diet, exercise, lose it, then gain weight again, and it is called The yo-yo diet has this name because the weight goes and comes back like a yo-yo.
Many people feel frustrated when they gain weight again after spending a lot of effort and time to get rid of it. Diet programs and plans spread daily on social media platforms that promise to lose weight as quickly as possible, but many nutrition experts do not recommend them due to the possibility of regaining the weight. Again, after following these methods based on completely depriving some foods.
Reasons for the yo-yo diet
The main reason for the yo-yo diet is the occurrence of a severe deficit in the calories that the body needs daily to meet its needs, as a person sets unrealistic goals, then undergoes a harsh deprivation diet temporarily until he loses the weight he wants to lose, and then returns again to his previous lifestyle. This is due to being influenced by what he sees of images of people with athletic bodies on social media platforms, or due to societal pressure from those around him. This diet may be based on only one or two types of food, or the person may neglect to eat one of his daily meals.
Likewise, the reasons may also be due to lack of daily activity and lack of exercise, or stress that may cause wrong eating habits, or genes, which causes the body to try to provide sources of energy and enter into what is called “starvation mode,” where it maintains obedience levels by slowing down Metabolism , which causes difficulty in losing weight, and ease of gaining it after the end of the so-called “diet” period.
Dangers of yo-yo diet
Yo-yo dieting carries many health risks, as one source explains that there is a study indicating a high risk of accumulation of visceral fat (the fat found between the internal organs), which causes more serious diseases such as heart disease, diabetes, fatty liver, or high blood pressure, and while Here are some other potential risks:
- Appetite increases again, which leads to eating excessively and gaining weight again. As weight decreases and body fat decreases, levels of the satiety hormone (leptin) decrease, and appetite increases.
- High body fat percentage due to ease of gaining weight, as we explained in the previous paragraph.
- Loss of muscle mass, as the body loses muscle and loses fat.
- Feeling frustrated and guilty.
Golden tips for losing weight effectively
Always remember: Although weight loss is considered an important goal for a better life and a moderate and strong structure, you should not only think about short-term goals, but you must develop a plan to make radical changes to the wrong lifestyle in the medium and long term, and it is not recommended to deprive yourself of what you desire, but eat it in moderation, and here you go. Some golden tips:
- Start eating healthy foods such as vegetables and fruits.
- Start by avoiding fast food, sausages, and high-calorie foods with little nutritional value.
- Eat carbohydrates in moderation.
- Do your favorite sport, or at least walk daily.
- Get enough sleep.
- Replace watching TV or browsing social media with other activities such as sports or reading.