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Congratulations on the success of your diet program! But even though you've got your goal weight, don't be complacent and go back to being tempted by the old diet. Your ideal body weight should be maintained. Do not let the weight that has been lost will increase again in a short time. So, this rapid increase and decrease in body weight is often referred to as the yo-yo diet or the yo-yo effect. However, don't take it for granted, the yo-yo dieting can actually be bad for the body.
The impact of the yo-yo diet on health
Many people who frequently try different types of diets may not realize that they are experiencing a yo-yo diet. This is bad because if the yo-yo dieting continues it can lead to health problems, as reported by Livestrong. Some of the effects of the yo-yo diet are:
- Increased risk of disease. This can happen because usually dieters often limit food intake very little. This very little food intake can increase the stress hormone (cortisol). If too much stress hormone is produced by the body and it occurs frequently, it can lead to the development of heart disease, cancer and type 2 diabetes.
- Lose muscle mass and increase fat mass. Even though the diet makes you lose weight, but wait, what is reducing is your fat mass or muscle mass? An unhealthy diet can actually cause fat mass in the body to increase and body muscle mass to decrease. This is dangerous, because excess fat mass in the body can increase the risk of heart disease and type 2 diabetes.
Ways to overcome the yo-yo diet
Obviously, you don't want to experience the bad effects of the yo-yo dieting, do you? For that, you should overcome the effects of fluctuating weight due to instant diets. It's not that you shouldn't be on a diet, but you should not only go on a weight loss diet but also change your lifestyle at the same time. Healthy lifestyle changes can make you better able to maintain the weight you've lost for a long time. So, the yo-yo diet can be avoided.
The following are tips that you can do while on a diet, so that the yo-yo diet does not occur.
- Change your diet goals. If you want the results of your weight loss to last long, then you should stick to the weight you have lost. Maintaining will be more difficult if you are not used to it. Therefore, you should not only diet, but change your lifestyle to be healthier. Follow simple dietary rules, namely increase the consumption of vegetables and fruit and limit consumption of fat. And, balance it with regular exercise.
- Don't try to go on a diet. Do not be tempted by the results of a fast diet. Find out first the diet method that you want to try is still healthy or not if you apply it. Usually the popular diets of today only result in temporary weight loss. Because once you lose weight, you will return to normal, unhealthy eating patterns.
- Always monitor your weight. By monitoring your weight, this will help you lose weight. But remember, not because you don't lose weight, you become stressed. Stress can actually mess up your diet. And, if you have lost weight, don't forget to take care of it, don't even be free to eat a lot after that. Healthy weight loss is 0.5-1 kg per week.
- Continue to eat and exercise after a weight loss diet. This will help you maintain your weight after you lose it. So, if the body weight is maintained, the yo-yo diet will not occur. The key is to stick to a healthy diet and exercise regularly.
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