How to avoid bouncing back after losing weight?

Answer:

Following a strict diet can lead to rapid weight loss, but afterward, weight may plateau or even increase due to the body’s energy conservation mechanism.

Researchers have found that intermittent calorie deficit, or calorie cycling, can help avoid triggering this “conservation” response. This method involves alternating low-calorie days with more relaxed eating days.

Alternating low-calorie days with more relaxed eating days may be an effective weight loss method. Illustration photo by Unsplash

The principle behind this approach is that the total calorie intake over an extended period remains lower than the calories required to maintain weight. For instance, after several consecutive days of a low-calorie diet, the body starts using stored fat for energy to compensate for the calorie deficit. When you eat freely for a day, the body may absorb more calories, but since dieting was followed for several days prior, the total weekly calorie intake still falls within a maintenance or deficit range.

These methods generally help reduce stress, maintain motivation, and sustain patience. It is advised to follow a strict diet for five consecutive days and eat freely on the weekend. Some people prefer a fixed diet for two to four weeks, followed by five to seven days of relaxed eating.

However, it’s crucial not to rely solely on one method but to focus on building a comprehensive, healthy lifestyle. This includes choosing nutritious foods, controlling portion sizes, and developing regular exercise habits. Additionally, managing stress, ensuring adequate sleep, and drinking plenty of water are important.

Nutritionist Hoang Ha Linh

Vietnam Institute of Applied Medicine