The yo-yo effect is a very common condition in which people struggle to maintain their ideal weight while losing weight. During a diet, you start to lose weight right away, but then, once you reach your goal, it’s typical to regain all the weight you’ve lost. This process is repeated over and over again, until it becomes a vicious cycle. This constant weight loss and regain is called the yo-yo effect.
To complicate matters, it is becoming increasingly difficult to lose weight again, despite the correct use of dietary restriction and intense exercise. In fact, excess fat and low muscle mass are the main factors that contribute to altered metabolic function. In addition to negative effects on the body, the yo-yo effect can also have serious consequences on mental health.
To achieve a stable weight that doesn’t fluctuate, there are some secrets you can start with a healthy nutrition plan. Balance as a slogan, and creating a balanced dish means taking into account carbohydrates, fats and proteins above all. An optimal recipe includes:
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50% vegetables
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25% protein
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25% carbohydrates
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2 tbsp oil
The only thing to be mindful of is sugar, which is why you need to pay close attention to the nutritional labels of food. For example, when it comes to fruit yogurts, don’t buy those that contain more than six grams of sugar per 100 grams. Of course, other foods that should not be restricted are industrially processed foods, such as junk food.
Some tips for improving weight maintenance are:
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Frequent and intense exercise: One of the non-diet strategies is undoubtedly this, do it regularly for at least 30 minutes thrice a week.
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eat 5 times a day
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protein breakfast
