We've all been there, struggling with the challenges of weight control. We vow to start our diet on Monday, and by Wednesday, we've already cheated. Maybe next Monday we hop back on it, and through some months of torture, we finally achieve our desired weight... Only to regain 110% of it in twice as little time as it took us to lose it in the first place.
But why is it so hard to stick to our diets, especially with the increased risk of diabetes looming? And why do most people manage to lose fat but NEVER seem to be able to keep it off? The secret is in the details of maintaining a stable metabolism.
What Is the Yo-Yo Diet Cycle Effect?
Yo-yo dieting, also known as weight cycling, is a pattern of repeated weight loss and regain. This cycle often involves crash diets or extreme calorie restriction, leading to rapid initial weight loss. However, these unsustainable methods are difficult to maintain, resulting in a regain in weight, often exceeding the initial weight loss. This repeated cycle can have negative impacts on both physical and mental health, including increased risk of metabolic disorders, such as diabetes and heart disease, resting metabolic rate, cardiovascular problems, and also affect emotional distress.
Why Do We Gain Fat?
Contrary to popular belief, the reasons why people gain fat ARE NOT solely explained by the association of weight with lifestyle choices; the impact of weight cycling may also play a significant role.
- Too many carbs can lead to an increase in body fat, hindering your weight loss efforts.
- Too many sweets can contribute to being overweight.
- Because of hormones, some individuals may find it harder to maintain a healthy weight, increasing their risk of eating disorders.
Rather, the most common reason for fat gain is the same - people consume way more calories from food than their bodies need to maintain their weight and healthy functioning, leading to obesity, Which can affect your overall health.
Because the body is a smart mechanism, it won't allow any unused energy to be wasted - It will just be stored for later, contributing to weight gain. And that "storage for later" is fat! The MAIN function of fat is to serve as an alternative energy source, especially important for those with a slow metabolism to prevent becoming obese and to avoid the yo-yo cycle of weight gain and loss.
The body Hates Drastic Changes
If fat is just an energy source, does that mean that simply using it will allow us to 'burn' it off and reduce body fat? That is right. The only way to lose fat and lower weight is to use it! However, there is one main consideration to keep in mind: The body hates drastic weight fluctuations, especially when it comes to nutrition!
Any drastic change impacts the body negatively because it requires a sudden adaptation in response to weight loss interventions. Think of any new habits, diets, and training regimes as a new environment for your body to thrive in. The introduction to the new environment must be gradual so that the body can get familiar with it and transition smoothly for body maintenance.
The Most Important Things for Sustained Weight Loss
(1) A Moderate Caloric Deficit is crucial for effective weight loss and regain, especially following weight loss.
A caloric deficit is the first and most important requirement for any fat loss diet to work - It implies consuming fewer calories than your body needs to maintain its body weight, helping to prevent weight gain. Though a caloric deficit means looking and feeling better in your skin, for the body it means 'controlled starvation,' which can lead to metabolic slowdown and potential weight regain.
Through this starvation, the body tries to adapt by lowering its energy output as a response to the deficit of energy. This is why a caloric deficit must be moderate - This will allow you to still have energy for any daily mental and physical activities, as well as healthy functioning of all internal systems.
Set your daily caloric deficit at around 400-500 calories lower than your maintenance needs or aim to lose around 1-2 lbs per week to avoid the risks of losing and subsequent weight regain.
(2) Eat Plenty Of Protein & Fats!
You may be thinking, "Does that mean I can eat cakes and still lose fat?". And the answer is - Yes! If you're in a deficit, you will lose weight, regardless of the content of food.
However, the content of your foods will determine how your body composition changes, which is why most of your calories should come from quality food sources to aid in weight maintenance and support heart health. As we mentioned above, you will inevitably lose lean body mass during weight loss, which can impact your overall health and may contribute to subsequent weight gain.
Dietary protein & fats are the two essential nutrients that our bodies need but can't produce on their own, playing a crucial role in weight maintenance. This is why deriving them from quality food sources during a period of fat loss is essential for you to feel, look, and perform better, especially in preventing obesity and diabetes!
Set your daily protein at 0.8-1g per lb of body weight and your fats at 0.35-0.45g per lb of body weight!
(3) Don't Forget Carbs!
Carbs aren't your worst enemy on a weight loss diet plan! Even more so, they can BENEFIT your weight loss and lean body mass retention. Carbohydrates are the BEST source of energy for high-intensity training, which is essential for effective weight management and maintaining reduced body weight!
Better performance means a greater energy output and better stimulus for the muscles. This makes it far easier for you to get in a deficit and gives a reason for your body to retain the muscle mass while reducing body fat.
After calculating your proteins and fats, give the rest of the calories to carbohydrates from quality sources, such as sweet potatoes, normal potatoes, starchy veggies, fruits, and honey!
(4) Train, Train Hard! Great things happen to your body when you weight train!
If you want to sculpt your body like a Greek sculpture during a period of fat loss, there is nothing better than combining the above-mentioned things with some hard-ass weight training.
Not only will intense training give your body a reason to retain muscle mass, but it will also produce a myriad of benefits for your health... And make you look sexier naked.
Even more so, if you are a beginner or someone who has a lot of weight to lose, you might even gain some muscle WHILE losing fat. This is called body re-compositions and is generally impossible for people with long training experience but can be achieved by beginners, people getting back to training after a lay-off, or individuals who are obese/overweight.
After The Diet Ends, focus on sustainable practices to avoid rapid weight loss and regain weight.
Alright, it's been five months of vigorous dieting and training - You're finally at your desired weight, but remember to avoid rapid weight loss strategies. Hooray! Celebrate your progress in overcoming obesity! What now? Consider how to maintain a healthy metabolism without falling into weight cycling, as recommended by the World Health Organization. Can you ditch it all and go back to your old habits, risking obesity and the potential to lose and regain weight? Well, maintaining a healthy weight requires consistent effort and an understanding of weight and fat mass, especially during a period of weight loss, to avoid the health effects of yo-yo dieting. It's not recommended to engage in extreme dieting and weight loss methods. That's how the yo-yo effect kicks in. You must realize that weight loss is the result of new, properly established habits, which can help mitigate the health effects of yo-yo dieting. The best you can do to keep the fat off afterwards is simply to maintain those habits and focus on weight management. Here are 5 must-dos after a successful weight loss phase to avoid falling into eating disorders, which can lead to the impact of weight cycling.
1. Understanding the concept of weight cycling may help you maintain your results. Gradually increase food intake to avoid the pitfalls of yo-yo dieting. (practice mindful eating to prevent the negative effects of weight regain).
2. Gradually increase training, this can play a role in weight control.
3. Keep making good nutritional choices to support your weight control efforts, prevent gaining weight, and avoid the yo-yo cycle that can undermine long-term health.
4. The impact of weight on overall health is significant. Stay active to support your cardiovascular health and weight maintenance, as a study found that regular exercise is linked to better weight outcomes.
5. The subsequent weight gain can be a result of not following these must-dos. Understand the importance of managing insulin levels in your weight loss journey to prevent the increased risk of weight regain. Accept your new look & life, as it is a vital step following a weight loss journey!
Conclusion
The yo-yo effect of dieting is a common problem that people face. There are many ways to avoid this, but it's important not to go on an extreme diet and starve your body of the nutrients it needs.
Instead, try eating healthy foods in a caloric deficit, include plenty of training, and be mindful of the effects of weight cycling! You can also investigate how you live day to day - do you have time for yourself to focus on long-term weight loss strategies? Do you work too much or sleep enough to support your weight loss and weight management goals?
These things contribute to weight loss, and how you feel, so be sure to think about them before going on a restrictive diet plan again! Stay active and eat well without starving yourself to maintain a healthy weight and support your cardiovascular system, which is crucial for weight loss maintenance! Find what's sustainable.
Dieting without the guesswork: unleash your full potential. Get started with Professional Nutrition Coaching today!
Comments