"5 kilos in 5 weeks", "In 2 weeks to the desired weight", "Permanently slim without starving"… Women's magazines and guidebooks like to suggest that a diet can be successfully implemented within a short time. A dangerous promise, because the faster the expected diet success, the more likely the relapse ("yo-yo effect")…
With healthy nutrition and regular exercise at the beginning of a diet this can be achieved. 2 and more kilos of weight loss per week are not uncommon in the initial phase, as the body cannot adjust to the new conditions so quickly and therefore consumes far more calories than are available through the diet – it accesses the fat reserves. So, in fact, in the first month of a diet, you can easily lose 6-8 pounds.
Someday, the body "learns" that it will now be fed less energy, and accordingly reduces the consumption. The human organism is still biologically programmed to create reserves to access it in times of famine – and when, for example, it metabolizes it. The body has a constant urge to draw enough supplies from reduced food to maintain its "bad times" deposits.
Therefore, the pure diet change is not enough to ensure a constant fat loss. With a regular exercise program, however, the metabolism can be kept constantly in full swing, so that the body consumes constantly more energy – it has no choice but to attack the reserves and tap the last fat deposits.
1. Diet Trap: Yo-Yo Effect
After the first diet successes, one is then happy to be satisfied: everything works. And slowly begins the process, the diet experts call a "yo-yo effect": what once you lost in weight will return fast, unless you keep at least the same amount of exercise.
At some point, the small guilty pleasures are learned to be reincorporated in your diet, because you can ignore it like – "once is not a problem", and you are already trapped. Because 200 kcal more a day may not be much – but for a week that is already 1,400 kcal more, which corresponds to the daily ration with a very strict diet.
And this unneeded energy ends up right back where it was painstakingly broken down from in the weeks before: stomach, hips, thighs… Very soon the frustration and the realization that it will not help to get healthier and, above all, maintain a low calorie diet.
2. Set Long Term Goals
Diet goals should never be set exclusively for the short term. Do not imagine how much you want to lose in one month, but rather plan on a quarterly basis. Set realistic goals that you can achieve within 3 months. If you are unsure: Stay away from supposedly good advice from the magazine landscape, instead consult a professional nutritionist or personal trainer to formulate individual, realistic goals. Create a diet and fitness plan and stick to it.
3. Performance Review
Check your dieting successes regularly, but not too often. As a guideline: once a week on a fixed day after the first bowel movement and before the first meal on the scale to measure your net weight. Especially in the initial stages of a diet, the data fluctuates too much to rely on measurements on two consecutive days.
Even after exercise your measured weight can be higher than your actual weight. Keep nutrition, sport and weight in check, so you always have an overview of the course of your diet. Also note deviations, e.g. a lavish lunch or a fancy sports day – so you can draw accurate conclusions from the course of the acceptance, how these deviations affect your weight and what this means for the achievement of your goals.
4. Create Variety!
Every plan will eventually become routine, then monotonous, then boring. And suddenly, it's no fun at all to continue dieting or exercise regularly. Once you are at this point: do not give up!
No desire to have more is certainly the worst reason to stop a diet. Instead, redesign your diet plan and replace the dishes or ingredients that bore you the most with new ones. Over time, you get a sense of what you can eat easily and what you should drop. Eperiment yourself with recipes and ingredients. Renew your fitness plan regularly and vary the exercises.
5. Refeed: The "Gourmet Day"
With Refeed (also: refill) nutrition experts describe the short-term "overfeeding" to demand during a diet again and again the metabolism. The idea behind it: one day a week, the diet plan is deliberately broken, you can eat anything, whatever you crave.
As a result, the metabolism gets suggested: the "famine" is over, it can start up the energy consumption again. The next day you get back into the diet, the metabolism is still at a high level – and automatically recovers the energy that it is suddenly deprived of again from the fat reserves.
In the days after the Refeed the weight loss successes will be the highest – at the same time you will notice that the return to the usual diet on an isolated day does not have a negative impact in the form of setbacks! At the same time you are refilling your "motivation stores" again.
6. Diet: A Lifelong Process!
The biggest mistake: as soon as you see the desired results – "5 kilos in 5 weeks", you can stop the diet or at least take it a bit easier. Far from it – whoever does this calls out the yo-yo effect! Therefore, always formulate new goals and develop new nutrition and fitness programs on a regular basis. For as soon as you have reached your desired weight, it is important to keep it – for life!