Avoid the yo-yo effect
Evolution has not prepared us for an oversupply of food, such as we have had in Western Europe for decades. This is why, from a purely biological point of view, we tend to store food in order to build up our body’s own fat reserves for bad times. The once lost pounds therefore often fall victim to the yo-yo effect, with which the body reacts to a temporarily lower calorie intake (i.e. dieting).
In order to counteract this effect, it is necessary to change one’s own behavior, especially one’s diet and exercise habits. The most important nutritional principles for permanent weight loss are:
- Consume about 500 to 600 fewer calories per day than normal.
- Anyone who is not above average physically active should consume a maximum of 1,800 kilocalories per day.
- Reduce the consumption of foods high in fat and calories (meat, sausages, breaded, fried and sweet).
- Avoid alcohol and sugar in drinks. It is better to drink enough water or tea.
- Avoid snacks and between meals: breakfast, lunch and dinner are enough to last the day. In principle, two meals a day are sufficient.
- Move! Every movement, no matter how short, has a positive effect on the body. 10,000 steps a day or three hard workouts a week would be ideal.
Food Diary Tips
Keeping a food diary is another way to help keep the weight off once you lose it. You can use it to keep track of what you ate and drank during the day to keep track of your eating habits. You don’t have to write down every gram, every milliliter, and every calorie. It would be unnecessarily expensive. Leave it to the numbers. For example: “Breakfast: two slices of toast with cheese, an egg and a cup of coffee.” In the long term, this approximate documentation is quite sufficient to record serious changes in your eating habits.
You should also record your daily weight. Step on the scale at set daily times (after getting up or before going to bed are ideal here) to recognize weight changes at an early stage. At the latest when you have gained two kilograms of weight, you should start taking countermeasures and reduce your calorie intake or move a lot more.