Also known as “Yo-yo dieting”, the “Yo-yo effect” refers to a pattern of weight fluctuation which on the long run can be harmful as it is associated with changes in the metabolic system, increased risks of developing heart diseases and bone fragility. Extreme diets lead to rapid weight loss, but keep in mind that starvation can also affect your mood. Feelings of frustration, mood swings, depression and fatigues are common effects of food deprivation. Often, the dieter can’t handle the psychological pressure and the weight loss plan is abandoned.
What causes the “Yo-yo effect”?
Unrealistic expectations, distorted images of what the female body should look like, peer pressure, all these factors can lead the dieter to believe that they have to lose a lot of weight, and they have to do it as fast as possible. The truth is, weight loss is a process, it takes time and determination. Eating healthy, exercising, keeping your body active should become part of a lifestyle.
How to avoid “Yo-yo dieting”?
Firstly, you need to establish what you ideal weight is. For help, check our previous blog post. Next, you should try to avoid extreme diets and discuss a weight loss program with a nutritionist. A personalized diet is more likely to help you as it takes into account your needs, preferences, schedule, eating patterns and any health problems you might have. Exercising is a very important part of a healthy lifestyle, but it would be helpful to turn it into a fun activity, otherwise you might end up seeing it as punishment and avoid it. Think about activities you enjoy doing. It could be ice skating, tennis, jogging, try to include those in your daily routine. You could even turn exercising into a social experience by joining a couple of friends.
Maintain a positive attitude
The most important step in successful dieting is keeping a positive attitude. This means that you shouldn’t compare your body to images promoted by the media and also you should avoid turning weight loss into an obsession. Focus on aspects you like about your body and award yourself tiny gifts after each successful week of dieting.