Yoyo dieting

Many dieters actually end up putting weight on instead of losing it thanks to the phenomenon we know as yoyo dieting. Here's our advice on not getting into the vicious cycle of yoyoing. 

 

The yo-yo effect happens because the body, which is smarter than we think, has a natural reaction to sudden, severe crash dieting or starvation. If you suddenly reduce your calorie intake drastically, the body acts in two interlinked ways:

> It goes into rest mode, which means that it uses less energy even when doing nothing, to save energy.

> It stores fat, a bit like when we don’t have any money, we save what we get for a rainy day. 

- Result: When you finish the diet, even if you've lost weight, your body has changed and reacts to a 'normal' diet again by putting on more weight. Especially if you go back to bad food habits, the body will put on weight fast in preparation for any more deprivation you might be about to put it through. Constant deprivation makes the body take advantage of everything you give it when you eat normally again, and the more you diet the more resistant the body becomes to it. Hence why many people feel like they spend their lives dieting but never lose weight. 

 

How to prevent it
- Don't do deprivation! Don't fall for diets that promise spectacular results without much effort. Sure, their effectiveness will be immediately visible on the scales, but you'll lose out in the long run.
- Diet gradually. Take it easy on your body and teach it to adapt to the changes you impose at its own pace. Even if it seems like a big commitment, a gradual diet is far more effective.
- Don't neglect the stabilisation phase. If you go back to your 'normal' diet too quickly, your body will store more fat. A final stabilisation phase is essential and should not be rushed, as it will help you stay at your target weight in the long term.
- Don’t skip meals. Skipping meals is like crash dieting: it makes your body store up fat. When you’ve eaten nothing all day, you're likely to stuff yourself with anything you can find for dinner and you'll put on weight. 
 

To lose weight and keep it off, you need to learn how to eat properly. A healthy diet should comprise a good share of nutrients (12 to 15% protein, 30 to 35% fat and 50 to 55% carbohydrate, of which 60% should be complex and 40% simple) and your meals should be spread throughout the day (15 to 20% of intake at breakfast, 35 to 40% at lunch, 5 to10% for snacks and 30 to 35% at dinner).

 

Additional fat, sweets, soft drinks and alcohol should be consumed in minimal quantities.

 

When you diet, you shouldn’t eat less. This is a common myth! What you should do is modify the proportions of the different types of food you eat without necessarily modifying the quantities you eat.

 

To lose weight without regaining it, seeing a dietician or nutrionist may help you detect your diet mistakes, learn to eat healthily and change your habits for good.

 

Exercise 2 or 3 times a week is also essential if you want to stay at your new target weight and make it last, as well as maintain your lean muscle mass.