Even if you lose weight, 80% of it is regained within two years... What is the best habit to prevent 'yo-yo' dieting?

 

Reporter Kim Soo-hyun

 

Maintaining a certain weight is more difficult than losing weight. According to a survey, 80% of people who successfully lose weight through dieting experience the yoyo effect within two years. The yoyo effect refers to regaining the weight lost and returning to the original weight. What should you do to maintain the weight you have lost after a successful diet? Let's explore the best habits to prevent the yoyo effect.

 

◆ Eat whole grains

According to the American Journal of Clinical Nutrition, middle-aged women who consume a lot of whole grains are much slimmer and healthier compared to those who do not. Eating brown rice, whole wheat pasta, and whole grain bread helps maintain a slim figure.

 

Make sure to have breakfast.

Breakfast is very important 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 focused on protein and vegetables helps prevent overeating and cravings during lunch and dinner.

 

◆ Drinking a lot of water

According to a research team at Virginia Tech, people who drink two glasses of water before meals tend to eat less and reduce body fat by 30% more within three months compared to those who do not drink water. Simply replacing juice or soda with water can help lose 2 to 3 kilograms.

 

Move as much as possible

Research has shown that slim people tend to spend less time sitting, often pacing or using stairs when answering the phone, and they rarely stay still. For this reason, people who move around more are found to burn about 2,000 more calories per day than those who sit constantly.

 

 

Do not eat after 8 PM.

The journal 'Obesity' analyzed the correlation between eating dinner early and maintaining a slim body. As a result, it was found that snacking when our body wants to sleep causes a rapid increase in weight.

 

 

◆ Get enough sleep

Adults should sleep an average of 7 hours and 30 minutes. There is research indicating that people who do not get enough sleep are more likely to gain weight.

 

◆ Check your weight daily

Some diet guides suggest 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. According to related research, weighing yourself once a day can help prevent long-term weight gain.

 

 

◆ Reduce worries and stress

There are many research results analyzing the correlation between stress and obesity. People suffering from chronic stress tend to eat more, leading to an increase in abdominal obesity. Exercise, sufficient sleep, and avoiding stimulants or alcohol can prevent weight gain caused by stress.

 

 

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

It's been about two months since I haven't been managing it.

It seems to come back quickly by the amount of KG lost.

Gaining weight is much faster than losing weight during a diet.