Will you gain weight more after fasting? The yo-yo effect may increase the risk of disease! 4 tips for healthy weight loss

People who want to lose weight often hope for immediate results and use drastic fasting methods to lose weight. Although they lose weight quickly in a short period of time, they gain weight back just as quickly! According to a study, if you have experienced rapid weight loss and weight gain again, with your weight fluctuating like a roller coaster, especially if your weight difference exceeds 4.5 kg in a short period of time, be careful of the risk of high blood pressure! The National Health Administration of the Ministry of Health and Welfare reminds that healthy weight loss is the long-term solution.

Fasting is too drastic to lose weight, and you will gain more weight

To lose weight through fasting, you need to fast for at least 16 hours, or extend the fasting time to one meal a day (24 hours), one meal every two days (48 hours), or even more radically rely on drinking only boiled water for 3 to 5 days, and then eat a 1,500-calorie (or even higher) meal to make up for the calories needed for the day. When you don’t take in calories for a long time, your body will metabolize muscle and fat in order to obtain enough energy. This is why you can lose weight quickly in the early stages of fasting. Once you resume eating, the calories you consume will be stored as fat and your weight will rebound. This process is called the yo-yo effect. Your weight will fluctuate and eventually increase instead of decrease.

Study: Fluctuating between weight and gain increases risk of cardiovascular disease

According to a report in the British Daily Mail, a study conducted by the American Heart Association at Columbia University Vagelos College of Physicians and Surgeons pointed out that people who gain or lose weight significantly within a year have a higher risk of cardiovascular disease, especially those whose weight difference exceeds 4.5 kilograms, who have a higher risk of blood pressure and blood lipids.

The research team recruited 500 female subjects and conducted an in-depth analysis of their past weight changes and the risk of cardiovascular disease. More than half of the women had experienced the yo-yo effect, and their current weight is still not within a healthy range, and their risk of chronic diseases is also relatively high. Researcher Brooke. "Maintaining a consistent weight may be a better option than having it fluctuate over the long term," said Brooke Aggarwal, a health researcher at the University of Wisconsin-Madison.

Weight loss should not be too drastic. It is best to lose weight in a healthy way, eat a moderate amount of food and exercise every day, and develop a regular schedule to slowly reach your ideal weight.

Therefore, it is best to take a healthy approach to losing weight, eat a moderate amount of food and exercise every day, and develop a regular schedule to slowly reach your ideal weight. According to the National Health Administration of the Ministry of Health and Welfare, people who plan to lose weight should pay attention to the following 4 tips:

【4 tips for healthy weight loss】

1. Set reasonable goals:

To set your ideal target weight, refer to the following formula: Height (meters) 2 X 22 (BMI), convert your height into meters, square it, and then multiply by 22.

Taking a 160 cm tall woman as an example, the ideal weight is: 22 x 1.6 x 1.6 = 56 kg. If your ideal weight is out of reach at the moment, you can set a short-term goal and control your weight loss rate to 0.5 kg per week.

Losing weight requires perseverance. It is recommended to weigh yourself every day so that you can immediately notice changes in your weight and review the effectiveness of your weight loss plan.

2. Eat a balanced diet and eat until you are 80% full:

"Eating less" can help control weight. Eat until you are 70% to 80% full at each meal to avoid reducing too many calories at one time. The six major categories of food should be consumed in a balanced manner, but fried foods and refined sugars should be avoided. Even if you want to control your weight, you should make sure that your daily calorie intake is not less than 1200 calories, so as to provide the body with enough basic metabolic calories and avoid muscle loss.

3. Develop a habit of exercising:

The Ministry of Health and Welfare recommends exercising for more than 150 minutes per week. Busy people can use the free time in their lives to exercise for at least 10 minutes each time. Moderate strength training can be performed to increase muscle mass. People with high muscle mass have higher energy required for body metabolism, which can reduce the chance of gaining weight again.

4. Go to bed early and get up early, and develop a regular life:

It is also important to develop a regular lifestyle to avoid hormonal imbalances that affect metabolism and increase the risk of obesity.