Losing weight and then regaining it or even gaining more weight shortly after starting a diet. Has this ever happened to you? It's the common yo-yo effect. In addition to feeling like your efforts have gone to waste, this fluctuation on the scale is also harmful to your heart health. Other serious illnesses, such as diabetes and high blood pressure, are also related to the yo-yo effect.

On the other hand, obesity is also a threat to health. It even increases the risk of the same diseases that the yo-yo effect can cause.

Therefore, it is important to maintain a healthy weight; it is not enough to just lose weight. How can you do this? In this article, you will find out. We will also show you why the yo-yo effect occurs, the studies that prove its harm to health and much more. Stay tuned!

What causes the yo-yo effect?

Very restrictive diets are the most common cause of the yo-yo effect. The body starts mechanisms to conserve energy, including in the form of fat. This reduces calorie burning, which slows down the metabolism. It also produces less appetite-suppressing hormones and increases the substances responsible for the feeling of hunger.

The body's struggle to reach the highest level begins with the loss of 5 to 10% of weight. In other words, it doesn't even take much.

What are the risks of the yo-yo effect?

The yo-yo effect increases the chances of developing serious illnesses, according to studies by several renowned universities and institutions. Other illnesses are a consensus among health professionals.

Cardiovascular problems

According to researchers at Memorial Hospital of Rhode Island (USA), those who experience the yo-yo effect are 3.5 times more likely to die from cardiac arrest. Heart problems associated with weight fluctuations have also been proven by Columbia University. The study showed that strokes and heart attacks are more common in people who gain and lose weight quickly.

A restrictive and radical diet may reduce weight on the scale, but not necessarily fat. The body's mechanism of storing fat to survive increases the risk of heart problems. This leads to dyslipidemia, when fat levels are high in the blood and makes the body more inflamed.

Hypertension

According to studies, changes in blood pressure are also a side effect of gaining and losing weight. As we know, high blood pressure increases the risk of other serious health problems, such as stroke, heart attack, heart failure and kidney failure.

Diabetes

According to a study from South Korea, weight fluctuations increase the chances of developing diabetes by 63%. The study followed 3,600 people for 16 years. Like hypertension, diabetes increases the risk of health complications: blindness, heart problems, kidney problems and even death.

Slow metabolism

One of the body's mechanisms for preventing weight loss or gaining weight is to slow down the amount of calories burned. So, over time, your basal metabolic rate can drop significantly. In the long term, losing and maintaining a healthy weight can become even more difficult.

Mental health problems

Gaining and losing weight frequently can also affect emotional health. Seeing your weight go down and then up again increases anxiety. Due to aesthetic pressure, the yo-yo effect can also lead to eating disorders. Noticing that your weight never stays the same triggers dangerous behaviors. The person tends to seek false solutions such as not eating (anorexia), inducing vomiting (bulimia), consuming only foods considered healthy (orthorexia) or exercising excessively (vigorexia).

How to lose weight without the yo-yo effect?

Having a healthy weight is important and maintaining it is even more important, for all the reasons mentioned above. There are some strategies that can help with this task.

Don't diet, change your lifestyle

Diets have an end date. Therefore, it is very common for people to eat larger amounts when they decide to end their diet. This behavior, obviously, tends to lead to weight regain. Dietary restrictions also encourage episodes of binge eating.

So, the best thing to do is to change your lifestyle, which many people call nutritional reeducation. It consists of eating well every day. This means having a balanced diet, with all the macronutrients (carbohydrates, proteins, fibers and fats) and micronutrients (vitamins and minerals) in balance and without nutritional terrorism. In other words, you will still be able to eat that sweet treat you love so much. Breaking out of your routine is part of a healthy and surreal life. And it is much more sustainable in the long run.

Include exercise in your routine

Having an active lifestyle helps with weight control and health. Exercise will increase your calorie burn. Pay attention to the amount of training you do. Many people double the amount of activity when they want to lose weight. Motivation doesn't last long and the tendency is not to maintain regularity. Therefore, also have a sustainable training routine. It is better to do it three times a week for your entire life than seven days a week for a month or fifteen days.

Don't be in a hurry

Losing weight quickly is a goal for many people. However, the less time it takes for your weight to drop, the harder your body will struggle to get back to its previous state. Therefore, it is better for it to be a longer process because the tendency is to have lasting weight loss.

Count on the help of good professionals

In addition to all the general tips, your body and profile are unique. It is worth investing in professional support to study the most appropriate strategies for you.

A good nutritionist, dietitian or endocrinologist, in the case of hormonal problems, will ensure that you are well nourished and stay healthy while losing weight.

Look for professionals who are not just looking for weight loss, but also for health. Avoid those who offer miraculous or radical methods.

Is it normal to gain and lose weight suddenly?

There are some hormonal changes that can cause weight gain, such as when women enter menopause. Stress and changes in sleep also promote changes. However, losing or gaining weight without dieting, as well as another related condition, can be a symptom that something is not right. In this case, see a doctor.

Those three extra pounds over the weekend are not the yo-yo effect, they could be the result of water retention or the excesses typical of this period.

Furthermore, pay attention to changes and seek a healthy, healthy weight. Stay tuned for more uncomplicated content on well-being, subscribe to our newsletter!