3 tips to avoid a yo-yo effect
1. Changed diet permanently
In order to lose weight while avoiding the yo-yo effect, you need to incorporate the right foods into your diet and make slow but permanent changes. Fast crash cures or diets where you have to do without a lot of food are unsustainable in the long term, so the pounds are back on your hips faster than they were gone.
2. Increase your protein intake
Protein not only ensures a long-lasting feeling of satiety, it also reduces the risk of food cravings. In addition, your muscles need protein-rich food to keep them from breaking down. Legumes, tofu, nuts, lean meat, fish or dairy products should be on your menu from now on.
Read about this: High-protein diet: 3 tips to get enough protein
3. Integrate more exercise into everyday life
Regular exercise is still an important part of a weight loss program. It helps keep your basal metabolic rate higher, boosting your metabolism. If you can’t or don’t want to exercise, you can try to get more exercise into your everyday life. For example, take the stairs instead of the elevator or walk instead of taking the train. Even if you have reached your desired weight, you should definitely continue to train or gradually reduce your training volume. How to reduce the risk of rapid weight gain.
Read on right away: 7 tips to integrate more exercise into everyday life
Danger: Yo-yo effects could be linked to binge eating disorder, a condition in which people eat unusually large amounts at once without feeling in control of their behavior. If you’re concerned that you or someone you know has the condition, it’s important to seek treatment as early as possible to have the best chance of recovery.