Sustainable weight loss: (not) secret tips to avoid the yo-yo effect
Today we will introduce an effective way to lose weight and make it difficult to gain weight again. Because many people who want to lose weight often choose fasting to lose weight, which is an incorrect method. Because this method will cause the body to lose muscle mass and fat mass. The proportion that is lost in each part is different.
muscle mass will use as energy first, approximately 25-30% of the weight loss (depending on the duration and strictness of fasting). If there is no exercise, the rate of loss may also increase.
Fat mass will decrease by approximately 70-75% of the weight loss. But this ratio will decrease if the body is in fasting mode for too long สมัคร ufabet กับเรา รับโบนัสทันที because the metabolism system will start to work slower.
That is why in the beginning of fasting, we can lose weight quickly. But as time goes by, the weight will decrease slowly because the “metabolism is deteriorate” or the weight fluctuates repeatedly until the basal metabolic rate decreases. As a result, it is easier to gain weight again, or the so-called “yo-yo effect”.
How should we lose weight?
Sustainable weight loss is something that requires determination and consistency. We should set appropriate goals and not lose weight too quickly to prevent the problem of the yo-yo effect, which will cause the weight to return more than before. Sustainable weight loss requires increasing activities and exercise. This will help weight loss be effective and prevent the loss of muscle mass. It also helps not to gain weight back. However, if you exercise alone without adjusting your eating behavior, it will not help you lose weight. Therefore, you must exercise and adjust your eating behavior at the same time to get the best results. The guidelines for exercising to lose weight are as follows:
1. You should increase exercise that helps burn fat by exercising lightly to moderately for about 30-60 minutes a day at least 5 days a week. Start by exercising continuously each time for more than 30 minutes. If your weight does not decrease, increase the exercise duration to 60-90 minutes, starting with activities or exercises that you are good at and gradually increasing until you reach your desired goal.
2. Try to insert forms of exercise into your routine. For example, walking short distances instead of using a car, walking up and down the stairs instead of taking the elevator, or even doing housework by yourself.
3. You should increase muscle mass through exercise, for example, lifting weights, standing up and sitting down, which will help increase the body’s energy burning level. Therefore, it helps prevent the weight from gaining back.
Finally, sustainable weight loss should be done gradually and without rushing. Because rushing too much can have negative effects on the body, such as loss of muscle mass, deterioration of metabolism, and the yo-yo effect. Effective weight loss must go hand in hand with adjustments to eating habits and exercise, which will help prevent weight gain in the future. Let’s start the new year with sustainable weight loss.