Day 81 : Yo-Yo Dieting
Today, I woke up and weighed myself. Weight is: 80.4Kg. Yesterday I consumed 145 calories below my BMR and did 680 calories of exercise above my BMR. Total deficit is 825 calories.
Yo-Yo -dieting is bad. You’re actually better off staying a little over weight than yo-dieting. Yo-Yo dieting leads to frustration, which leads to giving up on weight loss. Yo-Yo dieting also causes a person to gain more weight than they had before.
There are typically three reasons for yo-yo dieting. The first is, usually, people feel hungrier when they diet because they lose fat mass, and fat releases a chemical called leptin into the body. Leptin is what makes a person feel full. Also, most people tend to lose muscle mass when they lose weight (if you go back into my previous posts, read my book, and take the course, you’ll see I spend a lot of time on this). When the body detects a loss in muscle mass, it conserves energy (effectively slowing your metabolism). Finally, once a person has achieved their goal weight, they may eventually go back to their old eating habits instead of continuously monitoring and adjusting. Remember, as we get older, our metabolisms slow down.
The strategy for avoiding the yo-yo is to keep monitoring caloric intake and expenditure, act ASAP when weight gain falls outside of an acceptable range, and continue to progress on your life vision.