After a hard diet, you’ve finally reached your desired weight – but shortly thereafter, your weight returns to the starting point or even higher. The yo-yo effect has struck. Learn here what causes it and how to prevent it.
CRASH DIETS
The yo-yo effect usually occurs as a result of so-called crash diets. These are diets in which a lot of weight is lost in a very short time through a radical reduction in food intake. By greatly reducing the amount of calories the body receives, the goal is to force it to tap into its own energy reserves – ideally, its body fat. However, this doesn’t work in practice. Since the calorie deficit is too high with this type of diet, the body needs energy quickly – and it doesn’t get it from fat stores.
YOUR BODY IN A STATE OF EMERGENCY
Instead, your body initially uses glycogen, a carbohydrate store that is 80% water. This means that you initially lose water weight. Once these reserves are depleted, your body begins to break down proteins and muscle mass. Only in third place does your body start to use fat reserves as an energy source. However, since your overall energy needs decrease over time, the calorie deficit shrinks and the success of weight loss decreases. Additionally, you become less motivated and your desire to move decreases.
THE YOYO EFFECT
The long-term success of the diet ultimately depends on how you eat afterwards. If you return to old habits, your weight loss success will not be long-lasting and the yo-yo effect will occur. If you eat as usual, a positive energy balance occurs because your energy needs have decreased. The calories your body doesn’t need will then be stored as fat and you will gain weight.
AVOIDING THE YOYO EFFECT
While a crash diet may help some people as a starting point for a healthier lifestyle, it’s not necessary. To lose weight in the long term without the yo-yo effect, it’s better to achieve a moderate calorie deficit over a longer period of time and never eat below your basal metabolic rate. Although weight loss may not occur as quickly, it is more sustainable and healthier.
LOSING WEIGHT IN THE LONG TERM
Also, make sure to eat a balanced diet and consume enough protein to prevent your muscles from breaking down. Through regular moderate exercise, you can additionally boost your metabolism and burn more calories. However, make sure to take enough breaks and rest periods, and don’t overdo it.