Weight loss without the yo-yo effect: Here's how it works
After weight loss, it strikes: the yo-yo effect. Like a yo-yo, your weight goes up and down. Frustrating and unhealthy! We'll explain how you can avoid the yo-yo effect.
from Paulina
You've finally reached your goal weight. A few weeks later, the shock is immense when you step on the scale: the infamous yo-yo effect has struck. How frustrating is that? You fought, you made sacrifices, you persevered, you endured the pain, you lost those pesky pounds, and no sooner have you peeled that little black dress off your newly sculpted body – pop, pop, pop – than they're back, those pounds on your stomach and thighs. And even more than before. After a long and arduous weight loss, you've gained it all back in a very short time. Seriously? The yo-yo effect is your toughest opponent and is giving you an unpleasant experience on the scale. But hey – you've got us, because we'll show you how to outsmart it!
What is the yo-yo effect?
The yo-yo effect is the bane of everyone who has lost weight through dieting . It's a well-known and scientifically proven side effect that after a desired weight loss, you quickly regain the weight when you return to your normal eating habits. Then comes the next diet, followed by another return to your old eating patterns. Your weight goes up and down – like a yo-yo .
Just like that little toy that happily bounces up and down on a string, up and down, up and down… that's exactly how your body weight can behave if you bravely stick to diets frequently. Often it's even a bit worse: not only do the kilos you lost – poof! – appear again, but often even a little more . Oh man, upward trends are only good for your bank account, not for the scale. But how can you avoid this?
The reasons for the yo-yo effect
Over the course of evolution, the human body has learned that famine can strike quickly. This learning process is the origin of the yo-yo effect. Your body stores all the energy it can get as reserves and only slowly breaks them down during a famine – i.e., a diet. If you then return to feeding your body in the familiar amounts, it stores everything it can get.
In earlier times, this may have been a helpful aid to survival, but today the yo-yo effect only causes frustration and anger.
To better understand how this undesirable increase occurs, two points are important:
Your body changes its metabolism
Ambitious as you are, you don't do things halfway. You drastically reduce your energy intake, thereby lowering your basal metabolic rate. A little bit of hunger doesn't shock you, and as one of the truly disciplined, you even go to the gym regularly. Your friends are like, "Wow!" Your body is like, "Are you crazy?" Overnight, you've taken everything away from it: its comfy couch, the good chocolate, the feel-good sugar, and that wonderfully decadent fat in fries, donuts, cakes, and ice cream. It had such a carefree life, good reserves, no stress. Suddenly, it has to figure out where to get enough energy and nutrients to get through the day. It won't forget that!
And this is how crisis management works : A diet or a change in eating habits for a certain period of time causes your body to react. For example, during a diet with significant weight loss, your energy expenditure also decreases. This is because the body changes and adapts its metabolism . Instead of using readily available fat tissue for energy, your body now breaks down muscle, which consumes a lot of energy. Fewer muscles consequently allow for longer energy reserves . This is, of course, rather detrimental to weight loss: As a result of muscle loss, your calorie requirement is lower after the diet is over than before . If you start eating larger quantities again after reaching your goal, your metabolism will be affected. Your weight loss is far from back to normal; in fact, it's even slower. This means you'll gain weight faster after your diet.
Habits are ingrained in the mind.
Nobody likes to hear it, but habits don't change just because you manage to change your diet . It's also necessary to stick with that change. Because humans are creatures of habit , chocolate bars and gummy bears inevitably creep back in here and there, and your body gratefully accepts them – as fat deposits.
Health risks and consequences of the yo-yo effect
The constant fluctuations in weight take a toll on both body and mind. Studies show that the cardiovascular system is particularly weakened . We discuss the effects of crash diets in our article on the subject. These include fatigue , headaches , nutritional deficiencies, and a weakened immune system . Mental health also suffers from weight fluctuations and failed diets .
This is how you prevent the yo-yo effect and maintain your weight.
One of the main goals when maintaining weight is therefore to prevent the yo-yo effect . You have a good chance of avoiding the yo-yo effect! They all involve some common sense – sorry – but aren't too difficult to achieve.
The following tips may be helpful:
Lose weight slowly
Want to lose weight as quickly as possible? Unfortunately, you often pay the price for that. Even if you only realize you're still missing your bikini body when it's already May, a crash diet is never a good idea . Focus on losing weight slowly and healthily . A healthy calorie deficit of between 300 and 700 calories is sufficient. This way, you'll lose between 0.5 and 1 kg per week, and your body will adjust gradually. You'll also get used to the dietary change more easily and be able to integrate it permanently into your daily routine. Our calorie calculator This will help you with that.
Intermittent fasting for your metabolism
Are you familiar with intermittent fasting ? With this method, you only eat during a specific number of hours each day, giving your body the remaining hours to regenerate . Typically, this involves eight hours for eating and 16 hours for recovery. However, you can also start with a shorter window.
Reach for protein
To prevent muscle loss during weight loss, you need protein . Protein also keeps you feeling full. So, incorporate plenty of protein-rich foods into your diet and integrate our Balance Shake into your daily routine for a quick protein boost.
Avoid empty calories
They're delicious and a real treat, but they're also the perfect recipe for the yo-yo effect. We're talking about empty calories, mostly in the form of carbohydrates. Alcohol and sweets are at the top of the list. Instead, satisfy your appetite with vegetables and healthy, filling foods.
Increase your muscle mass
If you incorporate more movement into your daily routine and perhaps even integrate sports, your muscle mass will increase. Did you know that muscles play a particularly important role in fat burning ? This is because they are rich in mitochondria, which supply them with energy, and fat must be burned for this process. Therefore, by increasing your muscle mass, you also ensure more effective fat burning and reduce the likelihood of the yo-yo effect.
regeneration
For sustainable weight loss, it's important to avoid stress and get enough sleep . This allows your metabolism to function properly and reduces cravings . for sweets.
Your treat-yourself moment with SHEKO
So, you can't treat yourself to anything now if you don't want to experience the yo-yo effect? No, that would actually be counterproductive. A certain amount of frustration builds up if you constantly feel deprived. The real goal should be to maintain your hard-earned ideal weight without constantly feeling deprived .
From the very beginning, it was important to us to design delicious shakes that taste great, keep you satisfied, provide your body with healthy ingredients, and still aren't too high in calories . If you want to maintain your weight , you can rest assured that our shakes are there for you in every situation: Whether you want to compensate for the calorie overload of your cheat day or you simply don't have time to cook healthy meals in your busy daily life – just replace one of your daily meals with your favorite SHEKO shake.
With so many different flavors, our shakes will become a faithful companion in your everyday life and are ideal for satisfying those little cravings for something sweet. You don't need chocolate anymore, because our Chocolate Balance Shake tastes just as good, but prevents the yo-yo effect.
Our customer Kathi knows exactly what we mean. She lost weight with a combination of SHEKO and dietary changes and is now managing to keep it off. Want that too? Kathi shares great tips on how to avoid the yo-yo effect.
Tips to avoid the yo-yo effect
Our top tip is, of course, our shakes. They not only fall into the category of filling meals, but are also a great meal alternative when you want something healthy, quick and delicious.
Make sure you have a balanced breakfast, e.g. with oatmeal and delicious fruit.
Cook for yourself so you know exactly what's in your food.
Pay attention to your nutrient intake: Ideally, eat vegetables and/or fruit with every meal to ensure you get enough vitamins, minerals and fiber.
Get off the sofa! A little exercise never hurt anyone.
Stressed people tend to store more fat, especially around their midsection. So try to switch off more often.
Don't starve yourself! Find filling foods that fit into your diet and calorie plan.
Focus on foods with a low glycemic index (GI) and a high protein content.
Adjust your eating habits regularly and work towards a long-term dietary change.
Your calorie intake should not be below your basal metabolic rate.
Recipes to combat the yo-yo effect
Still not sure what to eat? We've put together a delicious selection of recipes for you:
Breakfast
The prospect of such a delicious breakfast makes getting out of bed so much easier. This fruity mango protein smoothie provides you with the protein you need in the morning and lets you drift off to exotic destinations before you're fully awake.
Lunch
Salad is boring? With thisred lentil salad with feta and avocado, we'll prove you wrong. Lentils are among the most protein-rich plant-based foods. This quick and easy salad is far superior to the Asian noodles from the takeaway around the corner.
A snack for in between
A small snack to tide you over until dinner is perfectly fine and won't cause the yo-yo effect – provided, of course, it's not a chocolate bar. Speaking of bars – thesehomemade protein bars are quick to make, and you know exactly what's in them. They're especially handy when you're out and about and a craving strikes.
Dinner
The day is done – time for a delicious dinner. While the stuffed zucchini with quinoa are sizzling in the oven, you can still do some housework and then kick off the evening with this tasty dish.
Yo-yo effect – and now what?
But what should you do if the yo-yo effect has already kicked in? Sure, your motivation is at rock bottom (and you probably don't want to hear that), but: don't give up ! SHEKO is on your side. First, use our calorie calculator to determine your ideal calorie needs. Then, stock up on SHEKO and replace two meals a day with our shakes.³ Thanks to the fixed and reduced calorie content compared to a regular meal, saving calories becomes easy. Despite this, you'll still be optimally supplied with all the necessary nutrients , giving the yo-yo effect no chance !
Summary & Conclusion
The yo-yo effect doesn't have to occur if you pay attention to your diet permanently and sustainably . Don't just change it until you reach your desired weight. And beware of weight-loss traps .
To maintain your weight, you should n't fall back into old habits , but rather fight off cravings. with healthy foods and filling ingredients . That's exactly why we developed a tasty shake that satisfies your hunger and also provides some nutrients . If you replace one main meal a day with a shake, the yo-yo effect doesn't stand a chance.¹ And if you then create some great recipes using these ingredients... Once you have put together your meals, the enjoyment should prevail and be able to push aside old (bad) habits.
And as for exercise: If your motivation wanes, treat yourself to something new every now and then – a cool workout shirt or high-tech headphones – that will make exercising fun again. Old habits? Forget about it.
FAQ about the yo-yo effect
Everyone wants to know how to avoid the yo-yo effect, so we've answered the most frequently asked questions about avoiding it briefly and concisely for you here.
How can I prevent the yo-yo effect?
Why does the yo-yo effect occur?
How does the yo-yo effect work?
How can I lose weight quickly without the yo-yo effect?
What's the best way to lose weight without the yo-yo effect?
What are the reasons for the yo-yo effect?
How does sustainable weight loss work?
¹ Replacing one of the daily meals as part of a calorie-reduced, varied and balanced diet with sufficient fluid intake using our meal replacement helps to maintain weight after weight loss.
² The vitamin A it contains contributes to the normal function of the immune system. We have summarized the individual health benefits of our shake for you again.
³ To lose weight, you must replace two daily meals with SHEKO Shakes as part of a calorie-reduced, varied and balanced diet with sufficient fluid intake.
