Have you ever committed to starting a diet on Monday, only to succumb to temptation by Wednesday? You may have tried again the following Monday and endured months of hardship to reach your desired weight finally. However, within half the time it took to lose the weight, you gained back 110% of it. Why is it so challenging to adhere to diets, and why do most people struggle to keep off the weight they lose? How can we break this detrimental cycle? The key lies in the intricacies of dieting. Continue reading for strategies to conquer the yo-yo effect and maintain a healthy weight.
What Is The Yo-Yo Effect & Why Do We Gain Fat?
Many individuals embark on arduous weight loss journeys, only to regain the weight later. This phenomenon is known as the "Yo-Yo effect." Let's reverse engineer the fat loss process to gain a deeper understanding. Before adopting a weight loss diet, it's crucial to comprehend the root causes of weight gain. Contrary to popular belief, the primary reasons for fat accumulation are not excessive carbohydrate consumption, sugar indulgence, hormonal imbalances, or genetic predisposition.
The most prevalent cause of fat gain is the overconsumption of calories from food sources beyond what the body requires for maintaining a healthy weight and optimal functioning. As an intelligent mechanism, the human body does not allow surplus energy to go to waste. Instead, it stores this energy for potential future use in the form of fat. Therefore, the primary function of fat is to serve as an alternative energy source, ready to be utilised when the body's immediate energy needs are not being met.
The Body Hates Drastic Changes!
Is simply using fat as an energy source enough to burn it off? Absolutely!
The key to fat loss lies in utilising it effectively. We will delve into the precise, step-by-step system later in this article. However, before that, it's essential to emphasise one crucial consideration.
When the human body experiences drastic changes from homeostasis, particularly regarding nutrition. Any abrupt shift negatively impacts the body due to the sudden adaptation required. This includes but is not limited to, drastic changes such as:
Suddenly reducing food intake to lose weight.
Abruptly quitting alcohol consumption.
Suddenly ceasing cigarette smoking.
Suddenly and drastically increasing your energy expenditure.
Consider any new habits, diets, and training regimens as creating a conducive environment for your body to flourish. To ensure a smooth transition, introducing this new environment must gradually allow the body to become accustomed to it.
Furthermore, various other factors come into play, which we discuss next... Keep reading.
How To Lose Body Fat & Keep It Off
1. A Moderate Calorie Deficit
Reducing your body fat percentage can be done without losing any body fat simply by adding more lean body mass to your total body weight. This is the phenomenon where you feel and look great, but the scales are increasing. That is a great place to be and is dubbed "the goldie-locks zone" in the fitness industry. However, a caloric deficit is essential for the goal of fat loss to be effective at reducing the current fat mass. It involves consuming fewer calories than your body requires to maintain weight. While a caloric deficit can enhance your appearance and well-being, it means "controlled starvation" for your body. In response, the body attempts to adapt by reducing energy output in the face of this energy deficit. Therefore, it's crucial to ensure that a caloric deficit is moderate, allowing you to maintain sufficient energy for daily mental and physical activities and the healthy functioning of your internal systems.
Maintaining a moderate deficit is essential to minimise the loss of lean body mass (all tissues except fat) that typically occurs during a caloric deficit. To speed this up and give you a target to stick to, aim for a daily deficit of around 10-15% below your daily maintenance needs and avoid aiming to lose more than 1kg per week. This approach, coupled with a resistance training program, will help preserve lean muscle mass while facilitating desired fat loss.
2. Eat Plenty Of Protein & Fats!
We mentioned that carb consumption isn't the primary cause of weight loss. So, yes, you can eat cake and still lose fat. As long as you're in a deficit, you will lose body weight, regardless of the content. HOWEVER, the content of your foods will determine how your body composition changes, which is why most of your calories should come from quality food sources. We go into detail on this in these two blog articles:
As mentioned above, you will inevitably lose lean body mass during a calorie deficit. But that can be minimised with the help of protein & fats (and resistance training, which we will also talk about in a bit). As you may or may not know, dietary proteins & fats are the two essential nutrients our bodies need but can't produce independently. This is why deriving them from quality food sources during fat loss is necessary for you to feel, look and perform better! Keep your daily protein between 0.8-2.2g per kg of body weight and your fats at 0.5-1g per kg of body weight!
3. Don't Forget Carbs!
Contrary to popular belief, carbohydrates can benefit weight loss and lean body mass retention. They serve as the primary energy source for high-intensity training, which promotes better performance, increased energy output, and an improved stimulus for muscle growth. Consequently, this makes it easier to maintain a calorie deficit while justifying that your body should preserve muscle mass. After determining your protein and fat requirements, the remaining calories should be allocated to high-quality carbohydrates such as sweet potatoes, regular potatoes, starchy vegetables, fruits, and honey.
4. Train Hard!
Combining the methods mentioned with resistance training is highly effective for achieving a physique similar to a Greek sculpture during a calorie deficit. Intense workouts help maintain muscle, provide health benefits, and improve confidence.
Moreover, beginners or those with a lot of weight to lose may even build muscle while losing fat. This simultaneous muscle gain and fat loss, known as body re-compositioning, is usually more challenging for experienced individuals. However, remember that the body hates drastic change. Therefore, training hard doesn't mean doing the most significant thing possible; keep reading for the answers.
After The Diet Ends
You've reached your desired weight after months of dedicated dieting and training. You must continue following certain habits to maintain your hard-earned progress and prevent the yo-yo effect. Here are five essential steps to follow after successful weight loss:
Gradually Increase Food Intake: Slowly increase your calorie intake to prevent regaining the lost weight. Monitor your body's response and adjust accordingly.
Gradually Increase Training: As your food intake increases, so should your energy and strength. You must maintain your exercise routine, increasing the volume to match the intensity with your new strength and continue challenging your body to prevent stagnation.
Maintain Healthy Nutritional Choices: Continue making nutritious food choices. Prioritise whole foods, lean proteins, fruits, and vegetables, and limit processed and sugary foods.
Stay Active: Regular physical activity is crucial for maintaining weight loss. Engage in enjoyable activities that keep you active, whether walking, swimming, or gym classes.
Embrace Your New Look and Life: Accept and appreciate your new body and lifestyle. Focus on your positive changes and how they've improved your overall well-being.
To Finish
For life-lasting results and no more Yo-Yoing, it's crucial to steer clear of extreme diets that deprive your body of essential nutrients. Instead, prioritise eating a balanced diet within a caloric deficit and incorporate regular exercise into your routine. Additionally, evaluate your daily lifestyle. Do you prioritise self-care, maintain a healthy work-life balance, and get enough sleep? These factors significantly impact weight loss and overall well-being. Before embarking on restrictive diets, consider making sustainable, long-term changes that promote healthy habits and lasting results.
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