Following a low-calorie diet, exercising, denying yourself pizza and sweet cakes … all so that you can enjoy a shapely figure in the summer. The problem arises when, after weeks of sacrifice, the weight begins to quickly return to its previous version. Then all our effort goes to waste, and the specter of unnecessary fat becomes more and more real.
What is the yo-yo effect really? Unfortunately, diet is only half the battle. Once you lose weight, you still need to follow a few rules to enjoy a flat stomach as long as possible. If you go back to your previous lifestyle after finishing the diet, you will gain weight again very quickly. Worse yet, it’s very likely that you’ll gain even more weight than you did before you started losing weight. Brutal but true. Also remember that the faster you lose weight, the sooner you will return to your previous weight after finishing the treatment. That is why the calorific value of meals cannot be less than 1000 kcal a day!
Practical methods to avoid the yo-yo effect:
- Eat at certain times The human body is a smart invention. The digestive system has its own circadian rhythm, i.e. the biological clock. It is best to sit down to a meal when the digestive system is working, then we will keep a slim figure. The first breakfast is best eaten from 7 to 9 am, because the stomach secretes a lot of digestive juices right after waking up. Therefore, it is best to eat breakfast about 30 minutes after waking up. The body will digest them quickly, and if you don’t eat breakfast at all, it will start to draw energy from the muscles, slow down the metabolism and store fat. As a result, you gain weight instead of losing weight. The second breakfast should be eaten around 11 o’clock, it should not be too large in volume – yogurt, a sandwich made of wholemeal bread or a large fruit will work best. From 13pm to 15pm we eat lunch because the digestive system is still in high gear, so this is the best time to have a bigger meal. Ideally, it should have a lot of protein (lean meat, fish) and a large portion of vegetables. For tea between 16-17 pm, eat something sweet, but not a cake, but jelly or fruit. Dinner must be between 18-19pm. If you exceed this pore, fatty tissue will be deposited. The best will be vegetables, salad or lean meat.
- Take care of cleansing your body Have a fluid-only day two or three times a month. If you are sitting at home on this day, drink only water or herbal teas, providing your body with at least 2,5 l of fluids. If you are at work on this day, drink smoothies based on yogurt, fruit and vegetable juices, you can eat vegetable soup once a day.
- Increase your portions with caution – your metabolic rate is much lower than before the diet, so you can’t go back to your old way of eating! In the first week after losing weight, eat as you would on a diet, adding one slice of wholemeal bread a day. In the second week, eat an additional tablespoon of pasta or rice. Weigh yourself after this time, if you lose weight – you can enrich the menu with a slice of sausage or fruit, and if you do not lose weight, do not eat more. It may take up to 3 months for the body weight to stabilize.
- Exercise regularly – it is the movement that will save you from gaining weight again. Working muscles increase your metabolic rate and burn calories. You can do thirty minutes of gymnastics every day, but if you don’t like it, walk regularly. You can ride a bike, go to the fitness and gym, swim, dance – anything as long as you keep moving.
- Avoid overeating at parties – if you are a party girl, do not get carried away by the moment and do not overeat every time the table is full of food. Then try to eat only a little more and choose rather these low-calorie foods. When someone offers you a cake, eat only half a piece, and be careful with any sauces and fried dishes.