How do you avoid the yo-yo effect?

fit-family (34)in #health • 6 years ago (edited)

The yo-yo effect is a phenomenon that affects the majority of people who struggle with excessive body mass. It defines the process of cyclic, alternating weight loss and weight gain. This phenomenon is disadvantageous both for physical health and mental condition because it weakens motivation and faith in success and own abilities.

Why do we fall into the vicious circle of weight-loss or yo-yo?
From my own years of experience I can say that the main reasons for the inability to maintain a well-developed, satisfying body weight are:

overly ambitious training plans
too restrictive diet
"miracle" diet

Ad.1. Overly ambitious training plans
Often we have the idea that if we train 5-6 times a week, we will be slim, healthy and it will be the best recipe to fight our overweight.
Everything is beautiful!
But the truth is that in such a restrictive training regime it can withstand at best 1 in 10 who undertake the first adventure with physical training (gym, running, bike, fitness, etc.)
The second important reason for abandoning training is the lack of satisfactory results in a short time span. Not everyone realizes that strength training, running, cycling, all kinds of physical exercises are only 30% of the weight loss process.
In my opinion (many years of experience), without a properly selected diet, it is not 30% only 0%.

It just does not make sense to spill liters of sweat, to throw away scrap irons, expose yourself to injuries, and only to achieve miserable results.
We will achieve better results if the training is selected rationally to our form, willingness and possibilities (work, school).
The time saved is devoted to expanding knowledge about proper nutrition.

ad 2. Too restrictive diet
Here I will use an example of the withdrawal of sweets (sugar).
The solution that I present on the example of sweets can be transferred to other so-called "unhealthy eating habits".

I will not eat sweets, I will not be sweetened!
Bla, blah, blah, ha, ha, ha!
Maybe 1 person in 100 will succeed ?!
The solution can be a so-called model. "Scandinavian".
Me and many of my friends just in this way solved the problem of "sweets".
Well, the point is to leave a gate, like:

I will eat sweets only on Sunday
I will drink sweet tea on Fridays
I will only drink alcohol on the 1st Saturday of the month
-e.t.c.
This causes that we do not give up our favorite habits for life (a huge impact on the psyche).
From my own experience I already know that after a while, even when the day of "dispensation" comes, I do not want to have sweets, sugar, etc. any more.
It is worth a try!