How to avoid the dangerous "rebound effect" and affect your health

Does it seem like a nightmare to have gone through and followed a tortuous diet, losing all the kilos you set out to do and soon regaining all the lost weight? Well, it is not a bad dream, but the already very famous and feared “rebound effect”. The people most likely to suffer from it are:

• Those who lead a sedentary life.
• Those who had overweight problems before the age of 6.
• Those who have suffered rapid weight gain and without apparent cause.
• Those who follow diets that are based on a specific diet.
• And especially those who follow diets with a consumption of less than 1200 calories a day. Therefore, it is believed that the biggest cause of the rebound effect is the so-called magic diets in which very few calories are consumed, achieving rapid weight loss. Which ends up being counterproductive. To begin with, what is really lost is not fat but fluid. You get your body used to subsisting on the minimum calories it needs. So this defends itself by storing fat to the maximum to continue giving you energy and thus maintain health. By the time you finish this diet and return to a normal diet, your body is accustomed to saving reserves in case the shortage returns (another diet). And by not being able to burn as many calories, it accumulates fat quickly.

Next we will give you tips to avoid falling into this lose-win circle or “yo-yo effect”, as it is also known:

• Choose diets in which you lose weight little by little, approximately 1 kilo per week.
• Learn to eat healthy and balanced by creating a new eating habit with which you will avoid resorting to diets again.
• Don’t skip any meals and try to eat between 5 and 6 a day: the 3 basic ones (breakfast, lunch and dinner), balanced and nutritious. And 2 or 3 snacks among these that obviously should be healthy snacks too.
• Exercise. No diet works from the comfort of an armchair. Resistance exercises activate the metabolism at rest.
• Drink enough water.
• Consult a nutritionist (at Cambridge Weight Planer a specialist will recommend the diet that best suits your needs. They will closely monitor your progress and help you avoid relapses).
• Reduce sugar in foods.
• Always carry healthy snacks to avoid temptations.
• There are medications that help maintain weight but in certain countries some are prohibited. So you have to consult a doctor. Caffeine has this effect as well.
• Include in your diet the necessary calories, proteins (which increase the feeling of satiety), vitamins, minerals and natural fibers.
• Do not change your health and nutrition habits suddenly and radically because your body will react in the same way to counteract the changes as a defense.