12 Habits To Lose Weight Permanently (Without Yoyo Effect)
Losing weight sounds so simple: to lose weight, you just have to eat less. But if it were that simple, obesity would be a thing of the past. The fact is that for many people, especially women, it’s a daily struggle.
We throw ourselves at all kinds of diets. Diets that are often very monotonous, that provide many empty calories. And then there is the inevitable yo-yo effect.
Frustrated, we start eating again and the pounds come back on. How can this yo-yo effect be explained? And how to lose weight in a sustainable and healthy way, without regaining the lost weight, or even more? Read on to find out!
* How to lose weight sustainably, without the yo-yo effect
Losing weight is not very difficult: just follow the latest diet for a few weeks to see the pounds fly away. At least, that’s what we think. Every week, the scale shows a few pounds less. Everyone is happy! But what many people don’t know is that in the early stages of a diet, the pounds lost correspond to water loss. This water loss is not serious, but it distorts the perception. Another important point is that most diets are based on reducing caloric intake and the calories consumed are often empty calories. Calories without any nutritional value. When you think about it, does this seem reasonable? Can we really function well when we are lacking in nutrients?
In short, after a period of weight loss with the XYZ diet, the yo-yo effect strikes back. The weight loss becomes slower and slower and then stops. After a while, the scales show a few pounds of weight gain. This yo-yo effect affects many people. In many cases, we even gain back more weight than we lost.
In addition to being a source of emotional distress, the yo-yo effect is very bad for your health. Research has shown that it is less bad to be overweight but stable than to expose your body to the yo-yo effect.
And then there is the emotional distress that follows. Weight regain, disappointment and dissatisfaction lead to the return of food binges: “…What’s the point of all this effort? You might as well eat everything and anything…”
Our brain is programmed. We think we have total control over all our actions, but this is far from the case. To give you an example: our brain is programmed to eat when we are stressed. It’s rarely a matter of choice. You end up giving in because you tell yourself that eating will help you control your stress. But it’s the opposite that happens: the stress takes hold of you. You become its victim.
Even today, many people who start a diet think that it is about depriving themselves. The results are often very good at first, but despite your best efforts, sooner or later you end up eating something you didn’t plan to eat. You regret it afterwards, but the damage is done: you have failed. Afraid of being rejected by those around you and ashamed, you isolate yourself and don’t talk about it anymore. The ensuing stress leads you to seek solace in food. The result: the lost weight comes rushing back and you find yourself back at square one.
I know: how can you not get frustrated and stay motivated at times like this? That said, don’t give up! In practice, overcoming the yo-yo effect and losing weight permanently is much easier than you think. The secret? Be consistent, but allow yourself to make mistakes from time to time. It’s all about setting up an effective and sustainable diet.
To help you achieve this goal, I’d like to share 12 valuable tips with you. 12 habits to adopt one by one in order to lose weight sustainably, without the yo-yo effect:
1 – Lasting weight loss tip #1: Don’t eat less – eat better
Put all your diet books in a big box and forget about them. Trust me: following all kinds of killer split diets makes no sense. As we’ve seen, you will see results in the early stages, but it’s all about water loss. You won’t lose weight per se because your body will protest and go into “survival mode”. That is, your body will store more fat from the carbohydrates and sugars you consume in response to this crisis situation. Since your diet is insufficient, your body stores fat for later. Result: The pounds come rushing back. Such diets are absurd, no more and no less.
On the contrary, you should eat more, but adopt a healthy and varied diet. This is the key to losing weight slowly but surely!
By the way, “eat more” does not mean that you can eat all you want all day long. As with many things in life, it’s all about moderation…
2- Tip for sustainable weight loss #2: Eat high-fiber foods
To lose weight in a healthy and sustainable way, it is essential to eat foods rich in fiber. Fiber aids in digestion, which, among other things, allows the body to get rid of toxins faster and more efficiently. The less toxins you have in your body, the better your body will function.
In addition, fiber has the advantage of providing greater and longer lasting satiety. It leads you to eat less, but the food you do eat is of much higher quality and provides more good nutrients. So stop eating white bread and replace it with whole grain bread. This also applies to pasta and rice. Also, don’t forget to eat plenty of fruits and vegetables, which are full of health benefits.
3- Tip for sustainable weight loss #3: Think about breakfast
Many people skip breakfast under the pretext of not having time or that skipping breakfast helps them eat less and therefore lose weight. But both of these excuses are nonsense. Never eating in the mornings will not give you the benefits of intermittent fasting. As for time, just set your alarm clock 15 minutes later. Skipping breakfast to lose weight? Breakfast is the most important meal of the day. Eating breakfast sends a signal to your digestive system to “wake up”. Plus, you’ll burn more energy throughout the day if you start with a good breakfast. On top of that, you’ll be less tempted to snack between meals because you’ll leave the house feeling full.
4 – Lasting weight loss tip #4: Eat slowly
It’s so tempting: in a hurry, you eat your meal with a slingshot, so you can quickly get back to the “important” things. But when it comes to eating, nothing is more important. If you wolf down your entire meal in 10 minutes, you’ll soon realize you’ve eaten too much. In addition, your saliva contains enzymes that prepare the food for digestion. This preparation allows the body to absorb nutrients more efficiently.
Chew each bite at least 7 times, preferably a little more. Just enjoy each bite: you get more pleasure from it and your body will thank you.
5- Lasting weight loss tip #5: Drink water
To be healthy, your body needs to stay hydrated. That’s the equivalent of about 8 large glasses. It’s best to spread your water intake over the day. In addition to filling your stomach, water helps keep your body and skin hydrated. Staying hydrated is essential to lose weight safely and sustainably.
6- Lasting weight loss tip #6: Avoid sugar
Okay, okay, this is obvious. Too bad, I’ll repeat it anyway. Reducing your sugar intake is a logical step when you want to lose weight. But which sugars are we talking about? Of course, we are talking about “ordinary” refined sugar, but not only. We also include all other sources of sugar. These include honey, maple syrup and other popular sweeteners. It is true that these sweeteners do not only contain sugar and are therefore preferable to regular sugar, which is devoid of any nutrients. But all these sweeteners also contain sugar, whether natural or not. These sugars have exactly the same effect on the body. This also applies to the sugars in the popular fruit juices. They may not be sweetened, but they are very high in natural sugars.
If you like fruit, eat a whole piece of fruit rather than drinking the juice of the same fruit. To sweeten your coffee or tea, you can use a little honey. Honey contains sugar, but it is also rich in nutrients that are beneficial for the body.
7- Sustainable weight loss tip #7: Keep a journal
It is important to be aware of your daily eating habits, especially when you have just started to eat a balanced and varied diet to lose weight. You may not think you’re doing so badly, but you may be surprised if for a few weeks you keep track of what you eat on a daily basis, including your snacks. This realization can inspire a fresh start and motivate you to replace your sugar-rich snacks with healthy ones.
8- Lasting weight loss tip #8: Exercise
An inevitable component of a healthy lifestyle, especially when you want to lose weight sustainably and healthily: sport. No, I’m not talking about chess or checkers. Turn to endurance sports, in sessions of at least 30 minutes of uninterrupted effort. Research has shown that the body begins to draw on fat stores after about 20 minutes of exercise.
However, be sure to be reasonable in your exercise routine. Don’t start running 10 km like a madman every day: take it one step at a time. Better yet, get advice from a qualified person to avoid injury.
You can also work on building muscle mass. It’s true that muscles weigh a certain amount, and that when you start to gain muscle, you won’t lose weight at first. At least, that’s what you might think. In fact, your body fat will decrease, but your muscle mass will increase. As a result, your weight will not change. But the good thing about muscles is that they are constantly using energy, even when you are not doing anything! Muscles help burn excess fat. So don’t be afraid to go to the gym to work out. Get advice from the gym staff.
9- Lasting weight loss tip #9: Avoid all forms of stress
People who have a lot of stress in their lives are more likely to have weight problems. Stress causes you to seek “comfort” in food. Your brain tells you that you have earned it. Of course, you listen, and you let yourself be led to the nearest McDonalds. Stress also has a big impact on digestion. It prevents the absorption of many nutrients, which simply disappear into the toilet. This poor digestion sets you up for a surprise at your weekly weigh-in. It is therefore imperative to keep stress to a minimum. Make a list of the sources of stress in your life and try to do something about them. Can’t do anything about it? Then there’s no need to stress because it won’t change anything. You’ll just have to deal with it. It’s all about attitude and priorities.
10- Lasting weight loss tip #10: Sodas and juices
As mentioned before, sodas and fruit juices are far too high in sugar. As you know, sugar is absolutely catastrophic when it comes to losing weight. If you are thirsty, drink a glass of water or make yourself a cup of tea, preferably green tea. If these bad drinks are all that’s available at your workplace, take a thermos full of tea with you. You can also make your own tea at the canteen.
11- Tip for losing weight permanently #11: Stop drinking
In addition to the fact that it is very caloric, alcohol has a very negative impact on the liver. And the liver plays an important role in the whole digestion process. A number of years ago, research was conducted on the effect of alcohol on metabolism, which showed that heavy alcohol consumption can lead to a slowing down of the metabolism by up to 73%. As we have already established, a healthy metabolism is essential for sustainable and healthy weight loss.
In addition, it’s much harder to stick to your resolutions after a good drink. At the end of a night of drinking, it’s a quick trip to the local kebab shop. You’re also likely to put off going to the gym when a hangover leaves you bedridden. The bottom line is that alcohol is a bad choice when you want to lose weight.
12- Lasting weight loss tip #12: Green smoothies
Drinking green smoothies is always a good thing. If you don’t have much time to eat a lot of fruits and vegetables, drinking a smoothie is a good solution. You can make your smoothie ahead of time and take it to work for a healthy snack. I always make a big green smoothie blender and put whatever fruits and veggies I find in the fridge and in the garden into it. A different smoothie every day. However, it is important to focus on vegetables and limit fruit. Fruit is often high in sugar.
Many people confuse smoothies with protein shakes. I have to say that the two are not comparable, and honestly, taking protein shakes is not a good idea, especially if you want to lose weight. Stick to smoothies, healthy and delicious!
The main advantage of smoothies is that the ingredients are not cooked or strained. The fruits and vegetables retain all their goodness. There is no loss of nutrients, unlike what is usually the case when cooking.
You get a whole cocktail of vitamins, minerals and fiber. You can’t get much healthier than this!
* The choice is yours!
If you’ve read everything up to this point, it’s because you’re motivated to say goodbye to that pesky yo-yo effect and finally lose weight in a sustainable and healthy way.
Put aside all those dissociated diets that rob you of your energy, forget everything you’ve learned about dieting and make a fresh start. Turn the page and apply the 12 tips above. The goal is to take it slow, right?
Want to lose weight sustainably and healthily? Adopt an effective and sustainable diet. The choice is yours!