Fight the yo-yo effect! With these tips, you can keep your desired weight after a diet in the long run and trick the dreaded yo-yo effect.Keep Weight After A Diet
Sometimes losing weight is not the real problem, but many find it much more difficult to maintain their weight after a diet.
Especially in the case of so-called starvation diets, the dreaded yo-yo effect quickly builds up – the pounds are back on the hips in no time, sometimes even more than before the diet and all our efforts were in vain.
The shorter the diet and the more pounds fall, the more problematic it is afterwards to keep the weight. In the case of starvation diets the diet is usually not healthy and thus can not take a sustainable weight loss.
In addition, the body loses once a quick weight loss once about two kilograms of water. Of course, this is not really losing weight. In addition, there is a risk that in a rapid weight loss and muscle mass wanes.
Many weight loss methods are unsuccessful, or are subsequently destroyed by the yo-yo effect because they are too short. The causes of obesity are often a wrong diet, lack of exercise and the psyche plays an important role. To successfully maintain your ideal weight , these factors need to be rebalanced.
Ensure a balanced and healthy diet, with all food groups on the menu in adequate quantities. Prefer low-fat foods to save calories.
Eat regularly in the morning, at noon and in the evening at approximately the same times. To avoid the dangers of hypoglycemia and food cravings . If you are hungry in between, grab fruit and vegetables or yogurt.
Prepare your own meals so that you know exactly which ingredients are on your plate. Many ready meals are rich in fat and calories. For example, if you are the chef, you can dispense with the cream , use only half as much cheese or use less oil.
Do not forbid anything! Everything you like to eat should still be on the menu. Even those who want to keep their weight, can eat chocolate and cake. Pay attention to the quantities – even half a piece of cake tastes good – especially if you enjoy it consciously.
Regular workouts are essential if you want to keep your weight in the long term. Sport not only burns the excess calories, but also shapes your figure and makes a beautiful body.
You should exercise two to three times a week, 30 to 45 minutes of training are enough. Which sport you choose, does not matter – the main thing you sweat it.
In addition, you should try to get as much as possible in everyday life: ride a bike instead of a car, get off the train and walk one more stop, take the stairs instead of the elevator, etc.
Relax Through Everyday Life
Stress is counterproductive in losing weight because it stimulates the body to produce hormones that store belly fat . In addition, you entice us to eat more. Set regular periods of relaxation in everyday life, to reduce the stress.
Even if you fear the step on the scales, you should dare him regularly.
Weigh yourself once a week – always at the same time and under the same conditions, eg in the morning after getting up before breakfast – to keep an eye on your weight. If the scales show a kilo more, that’s no problem. But if you have gained two or three kilos within a few days, then you should intervene and change something.
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