Yo-yo effect and how to avoid it? Practical advice and tips

The name of the toy that each of us longed for in childhood becomes a fear in adulthood. Strict diets, lightning fast weight loss and immediate weight gain? Even so, the yo-yo effect could be described. Many of us knew him personally. The luckier ones only heard about him or met him through their family or friends. But we'll bet 10 squats that everyone knows about him. He's a scarecrow best avoided. But how to do that? How to lose weight without this yo-yo effect? If you want to lose weight sustainably and healthily, read on.

When does the yo-yo effect occur?

The yo-yo effect is the name of the process of trying to reduce body weight, in which the result does not develop exactly as planned. Weight loss, which subsequently leads to the yo-yo effect, is usually very fast. However, taking the unwanted mass back is usually even faster afterwards. Body weight is therefore very fluctuating during the yo-yo effect . And that is not healthy physically or mentally. Just remember your thoughts when the numbers on the scale show just a tiny bit more than they did last time. That's why it's always better to lose weight in a healthy and sustainable way so that your new form lasts as long as possible.

How to avoid the yo-yo effect and really lose weight?

Consistency and lifestyle change are key. If you can create healthy habits and stick to them regularly, you've largely won.

Factors that affect the yo-yo effect:

• Diet
• Drinking regimen
• Movement
• Sleep

So if you have decided to put some weight on your body with the goal of definitely losing excess fat, definitely be patient , create positive habits and pay attention to the quality of your lifestyle. It takes approximately 20 days to develop a new habit. It is therefore necessary to persevere for less than a month and learn what is needed and what will help you avoid the yo-yo effect.

Healthy habits that can help you:

• Morning warm-up (even in the form of a longer walk) and a hearty breakfast
• Visit a fitness center 3 times a week or start another sport
• Eat regularly and sufficiently, do not indulge
• Drink at least 2 liters of water daily
• Swap car rides for bikes
• Sleep at least 7 hours every day

All these habits are completely natural to a person, so you can certainly find a hobby in them. When you move, you will relax mentally, you will brighten up your day with great food, you will spend more time in the fresh air, and you will perfectly regenerate everything during sleep. And that's the right way to lose weight and keep it off.

The only truth: Time-limited diets that limit your daily calorie intake to a minimum or otherwise restrict you reek of the subsequent unwanted yo-yo effect. In order to achieve your dream figure and maintain it in the long term, you need to establish a regular, comprehensive and sufficient diet , regular exercise and proper sleep hygiene .

What does a comprehensive diet mean?

This is a diet that contains all the necessary nutrients - proteins, healthy fats, carbohydrates, fiber and all the important vitamins and minerals that our body cannot do without. Their supplementation is also not out of the question . In this way, you will ensure a really sufficient intake of important substances, thanks to which your body will not suffer.

But definitely do not overeat

To lose weight, you need to maintain a so-called caloric deficit - burn a little more energy per day than you take in with food. For targeted weight loss, it is therefore a good idea to first rest at least the average daily energy expenditure and orientate yourself in the menu accordingly. In general, it is best to move into a deficit of 500 kcal. If you took in even fewer calories, you could begin to starve, which again could simply pin you back to the yo-yo effect.

How to monitor the caloric deficit?

The easiest way is to use Yes Krabičky. This is not a classic box diet. It's eating for people who are serious about it and really want to live healthy. With us, you order an exact program with calories given in advance, and you will also receive it. So you can design a monthly calorie deficit and then increase the number of calories by choosing a different program and establish a maintenance mode. We will calculate everything for you. We even have a great calculator that will help you choose the right program.

And if you would like to do without help, be prepared for lengthy writing down and weighing of food so that you know more precisely how much energy you consume. So why not take it easy?