There are many magic bullets for weight loss on the internet, such as weight loss foods, meal replacements, or some extreme articles or menus that claim to help you lose weight in X days. Yet, your weight keeps fluctuating, moving up and down like a yo-yo. One moment you have shed off all the extra pounds and are almost hitting your targets, and the next moment you have gained it all back. 

What’s Yo-Yo effect?

Simply put, the yo-yo effect means the cyclic gain and loss of weight, similar to the up-down motion of a yo-yo. You may achieve your desired weight loss goal and be back in shape in a few days.

The yo-yo effect is often a result of dieting and extremely restrictive calorie intake. When people who have lost weight see results, they work harder, but there can be problems with metabolism, muscle mass and hormones.

Once you have reached your weight loss goal, you will gain the weight back once you resume your normal diet, even more than before you lost fat. This process repeats over and over again and eventually becomes a vicious cycle.

What can you do to avoid the yo-yo effect? There are 4 things you should look out for:

1/Set a reasonable rate of weight loss

Some people say they want to lose 5kg fast in one week. But with this type of rapid weight loss, the weight can easily rebound and add to your stress. It is advisable to set a more reasonable target, e.g. 0.5 to 1 kg a week.

2/Eat more high-protein foods

Some people try to lose weight by eating only fruit, or eating only a single food, or not eating at all. This is actually an unhealthy way to lose weight. The most important thing in weight loss is to lose body fat, not muscle, which should be maintained at a certain level. To maintain muscle mass, protein intake is a must as it helps to boost satiety so you don't get hungry as fast during the weight-loss period.

3/Muscle building

Many people think that to lose weight, they have to keep doing aerobic exercises, running, swimming, rowing, etc. But in fact, it is necessary to combine weight training to build muscles in order to really lose weight. This is because muscle increases the body's basal metabolic rate, and when the body's metabolic rate increases, more calories are consumed. When you have more muscle, even if you sit still, you will burn faster than before, so you can lose weight with half the effort, so it is recommended that a balance should be struck between the two types of exercise.

4/Continue the healthy diet after weight loss

As you reach your weight loss goal, if you do not control your diet and do not exercise, you will regain weight very quickly. Successful weight loss is defined as losing weight to a target weight and not gaining it back for at least 6 months, allowing the brain to get used to the current body shape for a long time.

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