Resist That Yo-Yo Diet for Better Weight Loss & Beauty Effects

The increased obsession with being fit or worse; within societal standards of beauty has fueled the multi-million dollar industry of yo-yo diets. Many people have fallen prey to the easy and fast way of losing weight. The problem is; nothing good comes easy, these yo-yo dieters keep gaining back the weight.

Weight cycling is losing weight and regaining it repeatedly. It is called “yo-yo” dieting when it happens because of dieting.

Weight cycles can be big (50 pounds or more) or small (5-10 pounds).

Sourced from: http://www.webmd.com/diet/obesity/weight-cycling

Yo-yo dieting may promise quick results but these results last just a while then you gain all the weight back. The dieter has no choice but to begin yet another yo-yo diet that will lead to the same results.

  • To lose weight quickly by doing a diet, then regaining it by eating again as you used to, then starting all over later with another diet to lose weight, regaining weight again, losing it again, then putting on weight over and over during several years is called the yoyo effect at the origin of overweight, obesity and depression.
  • The yoyo effect results in a succession of weight loss followed by weight regain which are dangerous for health. This succession of good news followed by disappointments is demoralizing.
  • With the years passing by, people who do these diets enter a vicious circle: after each weight loss, the weight regain which follows is worse than the previous one obliging them to diet more severely than the last time.
  • Thus the successive diets carried out cause the people to be overweight, which in turn can lead to putting on more than 20% of one’s normal weight and for certain people obesity

Sourced from: http://health.ccm.net/contents/321-dangers-of-yo-yo-dieting-repeated-weight-loss-and-weight-gain

The yo-yo diet has no long-term benefits as you will end up gaining more than 20%e your normal body weight. The diets fail because of the following;

  • Too difficult diets because they are too restrictive are risky
  • These bad diets do not teach how to eat normally in a balanced way
  • The same nutritional mistakes will be reproduced a few weeks or a few months later

Sourced from: http://health.ccm.net/contents/321-dangers-of-yo-yo-dieting-repeated-weight-loss-and-weight-gain

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The diets are so restrictive, which means that it is a huge risk being in one of these diets. The effects to your health, body, and mind are extensive; some may change the entire cause of your life due to cancerous diseases.

  • The regained weight is increasingly difficult to lose: the body remembers the effects of deprivation caused by the succession of diets during the years, and stores more in reserve in preparation for future diets.
  • The progressive development of obesity
  • A shortened life expectancy
  • A decrease of “good” cholesterol which protects from cardiovascular diseases thus increasing cardiovascular disease risks (infarction, arteritis)
  • Appearance of depressive disorders related to these successive failures.
  • The yoyos diets do not lead to a true training in good eating habits and after each diet, the bad habits take over again.

Sourced from: http://health.ccm.net/contents/321-dangers-of-yo-yo-dieting-repeated-weight-loss-and-weight-gain

  • Less Energy

Yo-yo dieting slows down your metabolism, which can lead to low energy levels. When the body does not have the necessary calories to function, it makes adjustments. These adjustments can mean limited brain function, tiredness, fatigue and irritability.

  • Less Muscle, More Fat

While yo-yo dieting may initially promote fat loss, in the long term you will likely regain that fat and more. In addition, low-calorie diets lead to muscle wasting, which means once you get back to your normal eating habits, you will be left with a physique that lacks muscle and carries excess fat. Doctor Anthony Komaroff notes that this excess body fat can have negative health consequences, including the onset of chronic diseases such as coronary artery disease and Type 2 diabetes

Sourced from: http://www.livestrong.com/article/353915-health-risks-of-yoyo-dieting/

Instead of losing weight just to gain the same weight or more within a short time due to these diets, the best solution is to take a slower, safer, and healthier option. It is better to put in the work with healthier eating and exercise for some period; it is more manageable and sustainable than a yo-yo diet.

A much healthier, safer and more permanent approach to weight loss is to slowly and consistently lose weight over a longer period. You should not attempt to lose more than 1 or 2 pounds a week. If you have already done damage to your system through yo-yo dieting, Turner notes three things you can do to help reverse this damage: consume more protein and do strength training, as they both help restore metabolism; and support your liver because it is important for fat burning. Four herbs that can promote liver health include milk thistle, dandelion root, globe artichoke and turmeric.

Sourced from: http://www.livestrong.com/article/353915-health-risks-of-yoyo-dieting/

Conclusive List of the Causes of Obesity

The weight paradox is one that is created by societal misconceptions. It is best to be well informed, rather than depend on other people for information. Here is a comprehensive list of all the causes of obesity and even being overweight.

1.The calorie equation
The balance of calories stored and burned depends on your genetic makeup, your level of physical activity, and your resting energy expenditure (the number of calories your body burns while at rest). If you consistently burn all of the calories that you consume in the course of a day, you will maintain your weight. If you consume more energy (calories) than you expend, you will gain weight.

Excess calories are stored throughout your body as fat. Your body stores this fat within specialized fat cells (adipose tissue) — either by enlarging fat cells, which are always present in the body, or by creating more of them.

2.Genetic influences
To date, more than 400 different genes have been implicated in the development of overweight or obesity, although only a handful appear to be major players. Genes contribute to obesity in many ways, by affecting appetite, satiety (the sense of fullness), metabolism, food cravings, body-fat distribution, and the tendency to use eating as a way to cope with stress.

Genes are probably a significant contributor to your obesity if you have most or all of the following characteristics:

  • You have been overweight for much of your life.
  • One or both of your parents or several other blood relatives are significantly overweight. If both of your parents have obesity, your likelihood of developing obesity is as high as 80%.
  • You cannot lose weight even when you increase your physical activity and stick to a low-calorie diet for many months.

Genes are probably a lower contributor for you if you have most or all of the following characteristics:

  • You are strongly influenced by the availability of food.
  • You are moderately overweight, but you can lose weight when you follow a reasonable diet and exercise program.
  • You regain lost weight during the holiday season, after changing your eating or exercise habits, or at times when you experience psychological or social problems.

These circumstances suggest that you have a genetic predisposition to be heavy, but it is not so great that you cannot overcome it with some effort.

3.Environmental influences
Genetic factors are the forces inside you that help you gain weight and stay overweight; environmental factors are the outside forces that contribute to these problems. They encompass anything in our environment that makes us more likely to eat too much or exercise too little. Taken together, experts think that environmental factors are the driving force for the dramatic increase in obesity.

Environmental influences come into play very early, even before you are born. Researchers sometimes call these in-utero exposures “fetal programming.” Babies of mothers who smoked during pregnancy are more likely to become overweight than those whose mothers didn’t smoke. The same is true for babies born to mothers who had diabetes. Researchers believe these conditions may somehow alter the growing baby’s metabolism in ways that show up later in life.

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4.The food factor
According to the Centers for Disease Control and Prevention (CDC), Americans are eating more calories on average than they did in the 1970s. Between 1971 and 2000, the average person added 168 calories to his daily fare, while the average woman added 335 calories a day. What’s driving this trend? Experts say it’s a combination of increased availability, bigger portions, and more high-calorie foods.

5.Portion inflation
Portion sizes for foods commonly consumed outside the home have increased over the years, and many experts believe this has contributed to overweight and obesity. Consider a typical fast-food meal that consists of a hamburger, French fries, and a soda. In 1955, consumers were offered only one portion size. Today they can select from multiple portion sizes.

6.The exercise equation
The government’s current recommendations for exercise call for an hour of moderate to vigorous exercise a day. However, fewer than 25% of Americans meet that goal. On the other hand, more people are exercising than in the late 1980s. According to a 2004 CDC report, the percentage of people who say they do no leisure-time physical activity (such as walking, golfing, or gardening) dropped from a high of 32% in 1989 to 25% in 2002.

7.The trouble with TV: Sedentary snacking
The average American watches about four hours of television per day, a habit that’s been linked to overweight or obesity in a number of studies. Data from the National Health and Nutrition Examination Survey, a long-term study monitoring the health of American adults, revealed that people with overweight and obesity spend more time watching television and playing video games than people of normal weight.

8.Stress and related issues
Obesity experts now believe that a number of different aspects of American society may conspire to promote weight gain. Stress is a common thread intertwining these factors. For example, these days it’s commonplace to work long hours and take shorter or less frequent vacations. In many families, both parents work, which makes it harder to find time for families to shop, prepare, and eat healthy foods together.

Sourced from: http://www.health.harvard.edu/staying-healthy/why-people-become-overweight

9.Health Conditions
Some hormone problems may cause overweight and obesity, such as underactive thyroid (hypothyroidism), Cushing’s syndrome, and polycystic ovarian syndrome (PCOS).

Underactive thyroid is a condition in which the thyroid gland doesn’t make enough thyroid hormone. Lack of thyroid hormone will slow down your metabolism and cause weight gain. You’ll also feel tired and weak.

Cushing’s syndrome is a condition in which the body’s adrenal glands make too much of the hormone cortisol. Cushing’s syndrome also can develop if a person takes high doses of certain medicines, such as prednisone, for long periods.

10.Medicines
Certain medicines may cause you to gain weight. These medicines include some corticosteroids, antidepressants, and seizure medicines.

These medicines can slow the rate at which your body burns calories, increase your appetite, or cause your body to hold on to extra water. All of these factors can lead to weight gain.

11.Smoking
Some people gain weight when they stop smoking. One reason is that food often tastes and smells better after quitting smoking.

Another reason is that nicotine raises the rate at which your body burns calories, so you burn fewer calories when you stop smoking. However, smoking is a serious health risk, and quitting is more important than possible weight gain

12.Age
As you get older, you tend to lose muscle, especially if you’re less active. Muscle loss can slow down the rate at which your body burns calories. If you do not reduce your calorie intake as you get older, you may gain weight.

13.Lack of Sleep
Research shows that lack of sleep increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Lack of sleep increases the risk of obesity in other age groups as well.

Sourced from: http://www.nhlbi.nih.gov/health/health-topics/topics/obe/causes

Overweight Vs. Obese

Societal misconceptions about weight and the preferences have lead to the misconceptions that being overweight and obese are the same. The two are in distinctive levels in every way including; the weight, health problems, and methods of losing weight.

Both Overweight and Obesity imply a condition of excess weight in a human being. The term Overweight is generally used to indicate the excess weight while Obese refers to excess fat. Being overweight means having more body weight than is considered normal or healthy for one’s age or build. On the other hand, Obesity is the condition of being obese, i.e., excess amount of body fat. While an overweight person will carry excess weight, he may or may not have excess accumulation of fat.

Sourced from: http://www.diffen.com/difference/Obesity_vs_Overweight

Overweight and obese persons have excess amounts of weight or fat. The most common method of separation between overweight and obese persons is by the use of the Body Mass Index (BMI).

Body Mass Index, or BMI, is used as a screening tool for overweight or obesity. Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual.

  • If your BMI is less than 18.5, it falls within the underweight range.
  • If your BMI is 18.5 to 24.9, it falls within the normal or healthy weight range.
  • If your BMI is 25.0 to 29.9, it falls within the overweight range.
  • If your BMI is 30.0 or higher, it falls within the obese range.

Sourced from: http://www.cdc.gov/obesity/adult/defining.html

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The BMI is a good tool to screen for obesity and overweight persons. It allows for the classification of obesity in three levels.

If you are obese, your doctor might talk about the categories of obesity:

  • Obesity level l: BMI of 30-34.9
  • Obesity level ll: BMI of 35-39.9
  • Obesity level lll: BMI of 40 or higher, which some also call “morbid” obesity

Sourced from: http://www.webmd.com/diet/am-i-obese

While BMI is a good way of identifying whether a patient is obese or overweight, and their classifications into the categories of obesity as level I, II, or III. It is considered as the first tool of confirmation, but not the last word. The health practitioner should also utilize confirmatory techniques.

  • Check Your Waist Size

The CDC recommends that doctors use BMI a first step to screen adults for weight problems. Your doctor should also consider other things, like how fit you are.

Get a tape measure and wrap it around your belly. If your waist is more than 35 inches around and you are a woman, or if it is more than 40 inches and you are a man, you might have too much belly fat. Research shows that carrying extra fat around your stomach is unhealthy, no matter what your BMI is.

  • The Edmonton Scale

Obesity experts also use the Edmonton obesity staging system. It takes BMI a step further by relating it to your health. There are five stages:

Stage 0: You do not have any health problems related to your weight.
Stage 1: Any weight-related health problems are mild (such as borderline high blood pressure or occasional aches and pains).
Stage 2: You have an obesity-related chronic disease, such as high blood pressure, type 2 diabetes, sleep apnea, or osteoarthritis, and you have moderate problems doing daily activities or feeling well.
Stage 3: You have had serious weight-related problems, such as a heart attack, heart failure, stroke, or other conditions.
Stage 4: This is the most severe level of weight-related chronic health conditions, which are extreme and life threatening.

Sourced from: http://www.webmd.com/diet/am-i-obese?page=2