Contents
In this article you will learn, among others:
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- How to avoid the yo-yo effect?
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- What does the stabilization diet look like?
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- How to gradually get out of the diet?
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- How to eat on a stabilizing diet?
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- How long does the stabilization phase after the diet last?
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How to avoid the yo-yo effect?
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Weight loss itself has a huge impact on the success of stabilization. If our diet was balanced and perfectly adjusted, and the calorific value was reduced as weight loss progressed, so as not to lead to weekly weight losses greater than 1 kg, there is nothing to be afraid of. Now all you need to do is stick to the rules of getting out of a slimming diet and your success is guaranteed.
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What does the stabilization diet look like?
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A slimming diet should be a science of eating habits, which in turn should lead to a change in eating habits for the better and for life. If it’s a lean cheese waffle for breakfast, lunch, and dinner, we won’t learn anything other than that diet is a torment. Properly balanced menus should include all food groups excluding / limiting only those clearly unhealthy, e.g. fried foods, sweets.
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If you go back to your pre-diet habits, your original body weight will come back sooner or later.
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How to gradually get out of the diet?
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Just as we gradually reduce caloric content during weight loss, we regularly increase the caloric supply when leaving the diet. You can decide that, for example, every week you will add about 100 kcal to your daily diet until you reach the value of the total metabolism id = »h23 ″ and id =» h29 ″>. Of course, your diet should still be properly balanced, try to eat a variety of foods and add vegetables to each meal. If you find that the weight tip goes up, stop increasing the caloric value and wait for the crisis.
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Stay calm and don’t get stressed by the slight fluctuations – they are normal.
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How to eat on a stabilizing diet?
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Losing weight is over, but you are not exempt from the basic principles of healthy eating. Still try to eat no fewer than 4 meals a day regularly. Eat the first meal no later than 2 hours after waking up, the next one every 3 hours, and the last one no later than 3 hours before going to bed. This will stimulate the metabolism and prevent hunger pangs.
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How long does the stabilization phase after the diet last?
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Don’t come with your aunt’s name-day schedule, even if that’s what you did while losing weight. Keeping in mind all the rules, try to choose the most appropriate from the available proposals, even if they were only to be ‘the lesser evil’. The diet printout will not accompany you all your life.
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Try to learn to eat enough to fill you up, but not feel uncomfortable overeating. You can arrange to eat your favorite treat or sweet once a week.
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How to eat after finishing the diet?
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Still try to drink min. 30 ml of fluid for every kilogram of body weight per day. This will cleanse the body and keep the metabolism at an appropriate level. Under no circumstances should you go back to sweetening your tea and coffee or drinking sweetened drinks – this change is the best method for the yo-yo effect.
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Instead of water, you can also drink unsweetened fruit and herbal teas.
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Get ready to fight
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Even a perfectly carried out stabilization will be a fight with the body. Both mental (if I already look perfect, why should I continue to limit myself?) And physical (the body will try to regain lost kilograms).
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Do not be tempted, think about all the sacrifices that allowed you to achieve success.
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Losing weight is a difficult process, so after its completion you are bursting with pride and joy. However, don’t forget to stabilize the effects, otherwise the yo-yo effect may appear quickly.
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What are your ways to avoid the yo-yo effect? What helped you to maintain your weight after the diet? How to maintain the weight loss effects? How to cope with a stabilizing diet?
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The photo comes from: with windid = »h23 ″ id =» h29 ″> via Foter.comid = »h23 ″ id =» h29 ″> / CC BYid = »h23 ″ id =» h29 ″>
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