(Diet) 80% of people who lose weight gain it back within 2 years… What are the best habits to prevent yo-yo dieting?

80% of people who lose weight gain it back within 2 years... What are the best habits to prevent yo-yo dieting?

 

Reporter Kim Soo-hyun

 

Maintaining weight loss is more difficult than losing it. Studies show that 80% of people who successfully lose weight through dieting experience the yo-yo effect within two years. This phenomenon of losing weight and then regaining it is called the "yo-yo effect." How can you maintain the weight you've lost after a successful diet? Let's explore the best habits to prevent the yo-yo effect.

 

◆ Eat whole grains

According to the American Journal of Clinical Nutrition, middle-aged women who eat plenty of whole grains are significantly slimmer and healthier than those who don't. Eating brown rice, whole-wheat pasta, and whole-wheat bread can help maintain a slim figure.

 

◆ Always eat breakfast

Breakfast is crucial for weight loss and maintenance. According to the American Journal of Epidemiology, people who skip breakfast are 4.5 times more likely to become obese. A simple breakfast rich in protein and vegetables can help prevent overeating and cravings at lunch and dinner.

 

◆ Drink plenty of water

According to a Virginia Tech research team, people who drink two glasses of water before a meal eat less and lose 30% more body fat within three months compared to those who don't drink water. Simply switching from juice or soda to water can lead to a 2-3 kg weight loss.

 

◆ Move as much as possible

Studies have shown that lean people spend less time sitting, often wander around or take the stairs when answering a phone call, and often find themselves restless. For this reason, people who move around a lot burn 2,000 more calories per day than those who remain sedentary.

 

 

◆ Do not eat after 8 PM

The journal Obesity analyzed the correlation between eating dinner early and maintaining a slim figure. The results showed that snacking when our bodies want to sleep leads to rapid weight gain.

 

 

◆ Get enough sleep

Adults need an average of seven and a half hours of sleep. Studies show that people who don't get enough sleep are more likely to gain weight.

 

◆ Check your weight every day

Some diet guides claim that checking your weight too frequently can actually cause stress. However, to prevent the yo-yo effect, you need to step on the scale every day without fail. Studies have shown that weighing yourself once a day can help prevent long-term weight gain.

 

 

◆ Reduces worry and stress

There are numerous studies analyzing the link between stress and obesity. People suffering from chronic stress tend to eat more and develop abdominal obesity. Stress-induced weight gain can be prevented by exercising, getting enough sleep, and avoiding stimulants and alcohol.

 

 

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I managed it for two years in 2015 and lost a lot of weight.

I haven't been managing it for about two months.

The weight I lost came back as fast as I could.

The speed at which you gain weight is much faster than the speed at which you lose weight on a diet.