Author: Prof. PhD. Darija Vranešić Bender, Clinical Nutritionist / Vitaminoteka
The answer to the question of how to lose weight and general loss of excess body mass seems simple. Calories are calories. When we consume too many… we gain weight. When we consume fewer… we lose weight. Not complicated at all, right? However, it seems that things are not that simple. There are many answers to the eternal question “How to lose weight?” , but in reality, many people lose their battles with excess weight throughout their lives. For many, the yo-yo effect has been an integral part of life for decades, which creates continuous frustration and anxiety.
What is the Yo-Yo Effect and how Does it Occur?
The vicious cycle or yo-yo diet effect is familiar to many who have been unsuccessfully trying to lose excess weight for years. It has been scientifically proven that such a vicious circle results in a decrease in basal metabolism (the energy required for the development of basic physiological processes in the body), that is, in layman’s terms: a slowing down of metabolism . Also, each such cycle causes an increase in the proportion of fat tissue at the expense of muscle mass. Besides optimally adjusted nutrition, regular exercise can help prevent the yo-yo effect – you can learn more about it here.
A common trap that many fall into who want to lose excess weight “urgently” is skipping meals. This leads to long periods of fasting during the day. A little knowledge of biochemistry helps us understand how our body behaves when in a fasting phase. As it runs out of available fuel, the body adapts to such lower energy intake and ‘saves’ for later. Therefore, during the next meal, it tries to store as much energy as possible in the form of storage reserves. The metabolism behaves somewhat like a thermostat. Therefore, just as our body, like a precise measuring instrument, listens to our eating behavior and programs metabolism accordingly, we must also listen to our body’s needs because this is the only winning combination. Both for health and a slim figure.
Disadvantages of Overly Restrictive and Unbalanced Diets
A diet should be set up to lose approximately half to one kilogram per week. The more drastic the loss, the more the body defends against such loss, begins to conserve the energy we give it more efficiently, and weight loss slows down. With such an overly restrictive meal plan, unwanted effects often occur such as fatigue, psychological issues, poor quality of hair, skin, and nails, and sometimes anemia. Excessively low food intake that represents a shock to the body often results in digestive problems. Constipation frequently occurs, especially if foods poor in dietary fiber are chosen and if fluid intake is low.
Therefore, an important part of a proper weight loss diet includes fiber-rich foods and plenty of water. Immune system function can be weakened during low caloric intake and rapid weight loss, therefore, to maintain good immunity, body weight must be reduced gradually. Rapid weight loss causes a sudden redistribution of body fluids and sometimes a weakening of connective tissue , resulting in stretch marks and “sagging skin,” which often affects women the most.
Nutritionist Support for Successful Diet Implementation and Answer to how to Lose Weight
A successful and adequate plan for reducing excess body weight involves lifestyle changes that should be maintained throughout life. Along with dietary habit changes, physical activity and advice from nutritionists and doctors are necessary. A diet yields the best results when conducted with the support and monitoring of an experienced nutritionist. Celeste brings together a multidisciplinary team of experts who can help you select and implement treatments while adapting meal plans to your needs, habits, and preferences. Nutritionist support is part of the packages we have prepared for you. Book your appointment with a nutritionist here.