September is synonymous with starting over, returning to the routine, especially after a summer full of excess, sun and relaxation. It’s time to start exercising again and take care of food, so we will eliminate the extra kilos with which we have returned this summer. But watch out for miracle diets! The so-called rebound effect may appear …
Do you know what the rebound effect of diets is? We tell you everything
The rebound effect is the main enemy of diets, especially those that promise to lose a lot of weight in a short time. It is based on recovering the kilos that had been lost during the diet, but with interest, that is, with more kilos than we already had before starting the diet. This usually occurs in hypocaloric diets, also known as miracle diets. In addition, in the long term the only thing that is achieved is to increase the percentage of body fat, not to mention the hunger that is passed. hence the importance of choosing a good diet, strictly follow it and continue with a healthy lifestyle to avoid losing the kilos lost during the regime.
Why does it appear after you have finished a successful diet?
Strict diets are impossible to sustain over time, we would end up getting sick and putting our health at risk and this is not the goal of a diet. Since, the majority, what they do is to strictly reduce the amount of food eaten and make us eat dishes that do not provide the daily caloric value that we need and are not balanced either. A healthy and balanced diet is not about stopping eating but about eating better and giving the body the nutrients and vitamins it needs. The key is to follow a balanced diet that allows us to progressively lose weight.
By eating less than the bill, the metabolism slows down. This supposes a decrease of the burning of calories at rest, that is, the body itself will eliminate fewer calories than usual and the fat will be lodged in the body because the body interprets it as a lack of nutrients and will store body fat by if in the future I needed it, as if it were a hibernation.
On the other hand, the muscle needs a lot of calories to maintain itself, which will gradually diminish. Consequently, the scale will say that we weigh less, but in reality it is because we are losing muscle, not fat. Getting just the opposite of what we want, burn body fat and gain muscle mass. Until the moment arrives that we can not take it anymore and we end up abandoning the diet.
From here, the rebound effect begins. As we have deprived ourselves of most of the foods that we like during the time the diet has lasted, we feel anxious and start eating in large quantities. As of that moment the body begins to receive a greater amount of nutrients and, as the metabolism had slowed down, we burned fewer calories than we ingested. The result: we gain weight again. Recovering the weight we had lost at first and reaching more weight than we had at the beginning of the diet. Hence the importance that the diet is balanced, that it provides all the nutrients, proteins, hydrates and other properties that the body needs. It is important that it adapts to each person and that it is based on the objective that we have, whether it is to lose weight, gain muscle mass or tone up.
How can you prevent the rebound effect from appearing after a diet?
Conduct a controlled diet
To avoid the rebound effect after a diet it is important that it is adapted to our needs and our objectives, always prevailing health. In a diet you should not go hungry, or stop eating food, but introduce those that favor weight loss and regulate those that contain more calories. Because in balance is the key to the success of a diet.
Do weekly exercise
Sport is essential if you want to lose weight. Exercising at least 3 times a week, for at least 20 minutes, helps to keep the body functioning stable, not slow down the metabolism and maintain the muscular system. In addition, weight is lost more easily if diet and exercise are combined. What will help you reach your goal faster and will make you more happy, because apart from making you lose weight and gain muscle mass, when you play sports endorphins, hormones of happiness are released and you will be constantly motivated and want to continue with your training plan and your regime to achieve the ideal weight.
Follow healthy habits
Once the diet is finished, the goal is to stay and not gain weight, as with the dreaded rebound effect. So as not to undo everything we have achieved to date and that so much effort has cost us and is that once you see the objectives achieved, you will not want to return to your previous lifestyle. Possibly, staying with the ideal weight is the most difficult. For this it is necessary to continue doing sports regularly and feed in a balanced way . That does not mean we can not treat ourselves from time to time.
Courage with the diet and do not be surprised by the rebound effect …