How to keep the weight off after losing it.
One of the main reasons for the yo-yo effect is that the body does not get enough of the nutrients it needs, such as protein, calcium, iron and vitamins, so it breaks down muscle to use instead. You must therefore get enough of these essential nutrients to stop further muscle breakdown. However, when your basal metabolic rate is low, eating more calories can make your weight rise quickly. Until your muscles grow and your basal metabolic rate recovers, it is important to keep calories somewhat low while eating meals that contain enough key nutrients.
Just as building a house needs both builders and building materials, building muscle needs both proper nutrition and exercise that uses the muscles well. Recommended exercises include swimming, aerobics, gym workouts, golf and various ball sports. It is recommended to exercise steadily, about an hour a day, at least 5 times a week if possible.
When we look at the lifestyles of people who gain weight despite diet control and exercise, they usually have one thing in common: low physical activity during the day. Depending on how active you are, daily energy use can differ by up to 800 kcal, so this is a very important factor in whether the yo-yo effect occurs. For people too busy to find separate time for exercise, it may be almost their only exercise. So what are some ways to increase physical activity for people who have little time or money for exercise?
• Use labor-saving machines as little as possible and get into the habit of doing things yourself.
• Take the stairs instead of escalators or elevators. If the floor is too high, walk as far as you can and ride the rest of the way.
• Cycle or walk instead of driving. If the distance is too far to walk, use public transportation instead of your car, and get into the habit of getting off one or two stops early and walking.
• If you have to drive, park as far from your destination as possible and walk the rest of the way.
• When grocery shopping, carry your items in a bag instead of using a cart.
• Make exercise your entertainment. Instead of watching TV or going to the movies, go for a walk, go hiking or go to the gym. When you meet friends, go swimming, bowling or play tennis instead of going for drinks.
• Do not sit still when you are on the phone; stand up and keep moving.
• Ride an exercise bike or do push-ups while watching TV.
• Take a light walk after lunch instead of having a cup of coffee.
• If you have a small space in front of your house, try growing flowers, trees or vegetables.
