{"id":264726,"date":"2019-07-15T08:03:00","date_gmt":"2019-07-15T06:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264726"},"modified":"2023-08-22T20:53:10","modified_gmt":"2023-08-22T18:53:10","slug":"yo-yo-effect-and-how-to-fight-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/","title":{"rendered":"Yo-yo effect and how to fight it"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#What_is_yo-yo_effect\" title=\"What is yo-yo effect?\">What is yo-yo effect?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#Why_does_yo-yo_effect_is_harmful_to_you\" title=\"Why does yo-yo effect is harmful to you?\">Why does yo-yo effect is harmful to you?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#How_to_fight_against_yo-yo_effect\" title=\"How to fight against yo-yo effect?\">How to fight against yo-yo effect?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Up and down and again up.<\/strong> Are you frustrated with your <strong>body weight jumping<\/strong> up and down more often than hotel lift? It is called <strong>yo-yo effect<\/strong> and everybody who had tried some of the &#8220;effective&#8221; diets from the magazines, has met it. <strong>Why is it so?<\/strong> We will tell in the article how to fight yoyo effect and how to once and for all lose weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Yoyo effect doesn&#8217;t avoid <strong>men or women<\/strong>, younger or older. Unfortunately, yoyo effect doesn&#8217;t concern only the fat on the belly but also endangers <strong>health<\/strong>. It doesn&#8217;t matter which diet you are on, <strong>numbers<\/strong> say the same. <strong>Diets don&#8217;t work<\/strong>. Therefore not from the longer time aspect. Of course, you can be on a diet and lose weight but in a year or two, your <strong>weight is back<\/strong> and you are breaking your head why this yo-yo effect has chosen you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_yo-yo_effect\"><\/span>What is yo-yo effect?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Yoyo effect<\/strong> or yo-yo diet is very frequently happening situation when after impulsive weight loss, you are<strong> gaining the weight<\/strong> back. If this process is repeated multiple times, <strong>vicious circle<\/strong> happens out of it and this leads to complicated weight reduction and causes negative impact on your metabolism, health and body.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-944082420_1.jpg\" alt=\"What is yo-yo effect?\" width=\"843\" height=\"615\" title=\"What is yo-yo effect?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,1562,8350,28792,44254,1731,5431,7067,44248,28778\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_does_yo-yo_effect_is_harmful_to_you\"><\/span>Why does yo-yo effect is harmful to you?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We will explain it on the individual <strong>health problems<\/strong> which yo-yo effect can cause. It is a very <strong>big shock<\/strong> for the body if you lose weight during a short time, these kilograms are back in a year and more often with the addition. Read about <strong>6 possible negative<\/strong> impacts of yo-yo effect.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Causes increased appetite<\/h3>\n\n\n\n<p>Fat cells produce<strong> hormone leptin <\/strong>which communicates with brain and sends the signals about body having the sufficient amount and brain consequently translates it with the<strong> feeling of a full stomach. <\/strong>If you are losing weight, you are losing fat and less fat means<strong> less leptin. <\/strong>This is the reason why we feel<strong> hunger <\/strong>during diets<strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, our body slows down all the processes <strong>to maintain energy<\/strong>, and that is why in time of quitting diet, you have <strong>increased appetite<\/strong> but burn only minimum of calories. This is partially the reason why after several cycles of diet you can expect <strong>weight higher<\/strong> than before diet.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span>Let&#8217;s have a look at the numbers. People who had lost weight in short time, <strong>has gained 30-65%<\/strong> of original weight in one year.&nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/span>In addition,<strong> one of three people<\/strong> on diet, gains more kilograms than before diet.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-917892538.jpg\" alt=\"yo-yo effect increased appetite\" width=\"843\" height=\"562\" title=\"yo-yo effect increased appetite\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Causes higher proportion of fat and less muscles<\/h3>\n\n\n\n<p>In time of <strong>yo-yo effect<\/strong> when you are gaining weight back, <strong>fat is sticking on you<\/strong> more quickly than the muscles. This causes that percentage of fat is growing <strong>two times<\/strong> higher. One analysis of research has confirmed that <strong>11 out of 19<\/strong> studies has proven predisposition of increased amount of fat, mostly on the belly, as the consequence of <strong>yo-yo diet.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The second problem is that while you are losing the excess kilograms, you are losing <strong>not only fat but also muscles.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span> If you gain the weight back after diet, fat is gained <strong>more easily<\/strong> and this leads to higher loss of muscles eventually. It is hand in hand with <strong>weakening<\/strong> of your physical condition and power.&nbsp;<span style=\"color: #ff6600;\">[8] <\/span>If this circle <strong>diet-gaining weight<\/strong> is repeated all the time, you&#8217;ll gain three times more kilograms composed of fat and minimum of muscles.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Because of this, it is very important to <strong>exercise<\/strong> during weight loss. The suitable <strong>strength training<\/strong> for the strengthening of muscle is ideal choice in combination with <strong>cardio<\/strong> training. Exercising signalises the body to support <strong>muscle growth<\/strong> although fat is gradually disappearing out of body. <span style=\"color: #ff6600;\">[9] <\/span> Don&#8217;t forget that during weight loss, the need for <a title=\"Protein GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a> increases in the body. That is why you should reach for quality<strong> sources of proteins<\/strong> which can help you to reduce muscle loss. <span style=\"color: #ff6600;\"> [10] [11] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-864383790.jpg\" alt=\"yo-yo effect - higher proportion of fat and less muscles\" width=\"843\" height=\"562\" title=\"yo-yo effect - higher proportion of fat and less muscles\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Increases risk of cardiovascular diseases<\/h3>\n\n\n\n<p>Only a few kilograms can cause <strong>big changes<\/strong> in your body. You will be predisposed to inflammation which normally help <strong>to fight against diseases<\/strong> and infections and this can lead to damage of the heart and resistance of insulin.&nbsp;<span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Continual changes of the weight are linked with the <strong>narrowing of the arteries.<\/strong> <span style=\"color: #ff6600;\">[12] <\/span>Gaining of weight, more than obesity themselve, <strong>increases risk<\/strong> of cardiovascular diseases.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span> With regard to study with<strong> 9 509 adults<\/strong>, increasing the risk of cardiovascular diseases is directly dependent upon <strong>weight jumping<\/strong> in your weight. More kilograms you lose and gain during yo-yo effect, <strong>more risk<\/strong> you are exposed to. <span style=\"color: #ff6600;\">[15] <\/span>Analysis of few studies have shown that <strong>big differences<\/strong> in weight over time doubled <strong>probability of death<\/strong> for heart failure.&nbsp;<span style=\"color: #ff6600;\">[16] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Can lead to type 2 diabetes<\/h3>\n\n\n\n<p>Each phase of losing weight and gaining weight influences also <strong>hormones<\/strong>, concretely stress hormone <strong>cortisol<\/strong>. Increased level of cortisol supports <strong>fat storage around the belly<\/strong> and this increases the risk of diabetes and heart failures. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Belly fat is linked with <strong>diabetes<\/strong> more often than fat in the area of legs, hips or arms. Although the direct coherence of yo-yo effect and diabetes <strong>haven&#8217;t been proven<\/strong> in researches equally. Intersection of studies has pointed out on the fact that predisposition of type 2 diabetes had confirmed<strong> 4 out of 17 studies.&nbsp;<\/strong><span style=\"color: #ff6600;\">[17] [18] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-503865898_2.jpg\" alt=\"yo-yo effect - diabetes\" width=\"843\" height=\"562\" title=\"yo-yo effect - diabetes\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Is the cause of high blood pressure<\/h3>\n\n\n\n<p>Gaining of weight, including <strong>increasing of weight<\/strong> as the consequence of yo yo effect leads to high blood pressure. What&#8217;s worse, yoyo effect can block the <strong>healthy benefit<\/strong> of weight loss on the blood pressure in the future.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Study on <strong>66 adults<\/strong> has found out that those who were in a yo-yo diet, <strong>had less success<\/strong> at the blood pressure stabilization during weight reduction. <span style=\"color: #ff6600;\">[22]&nbsp;<\/span>However, long time study has claimed that this effect can be lost in <strong>15 years<\/strong> which means that <strong>absurd dieting in young age<\/strong> won&#8217;t have an effect on health in the middle ages.&nbsp;<span style=\"color: #ff6600;\">[23] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Causes frustration<\/h3>\n\n\n\n<p>It can be very stressful to see that all the hard work and <strong>abnegation<\/strong> are gone after diet and the only one that hasn&#8217;t left you is <strong>yo-yo effect.<\/strong> The fact is that people who experienced yo-yo effect <strong>on their own<\/strong> are according to researchers unsatisfied with their life and health.&nbsp;<span style=\"color: #ff6600;\">[12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to another research, yo-yo effect<strong> is not linked <\/strong>with depression, self-harming or negative personal phenomena.<span style=\"color: #ff6600;\"> [13]<\/span> Because of this, if you had problems with yo-yo effect in the past,<strong> don&#8217;t let <\/strong>to feel frustrated because of it. Maybe you had experienced few diets which<strong> didn&#8217;t work <\/strong>in the past but do not consider it as a failure. It means that it&#8217;s time to stand up the yo-yo effect <strong>and fight.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_fight_against_yo-yo_effect\"><\/span>How to fight against yo-yo effect?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you get rid of the fat from your food, then you get rid of carbohydrates and after that of proteins, your body will feel just <strong>like on the rollercoaster.<\/strong> More extreme you undergo, <strong>the more problems<\/strong> you are exposed to. As long as your food is not <strong>nutritionally rich,<\/strong> it doesn&#8217;t provide you all the needed nutrients and this can lead to already mentioned <strong>health problems<\/strong> and yo-yo effect.&nbsp;<span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The specialists<strong> don&#8217;t agree <\/strong>in what yo-yo effect means for health from the long-time aspect. Some of them claim that it is no big deal, others claim that it<strong> endangers everything <\/strong>from the bones to diabetes growth or cardiovascular diseases. It is a<strong>complicated topic <\/strong>but one thing is sure. If you are stuck in yo-yo effect, something is not right and it is time to find<strong> healthy way <\/strong>to weight loss<strong>. How to do it?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Change the short-time plans to long-time plans<\/h3>\n\n\n\n<p>Diets don&#8217;t work on the<strong> rules <\/strong>stated for the specific time period. Usually you should follow them until you <strong>lose weight. <\/strong>Diets will get you into <strong>short-term thinking <\/strong>and thanks to this you reach your goal and have nowhere to head. This is why you have to ask the question why you decided to be on the diet.<strong> You want to be healthier? You want to lose weight?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Everything is about change of <strong>eating and regular exercising.<\/strong> Both these conditions are long-time run, <strong>not sprint<\/strong>, that is why your thinking and planning of changes should be prepared for <strong>long-time goals<\/strong> and more often, lifelong journey.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51964367_2073540712736577_3139722351524970496_o.jpg\" alt=\"How to fight against yo-yo effect?\" width=\"843\" height=\"562\" title=\"How to fight against yo-yo effect?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Choose small, realistic goals<\/h3>\n\n\n\n<p>Choose small, <strong>realistic goals<\/strong> which you can keep. Instead of <strong>minus 3 kilograms<\/strong> in a week, choose a goal to lose weight <strong>0.5 of kilogram per week<\/strong>. Plan in detail how you want to achieve it. Write down your <strong>eating plan<\/strong> and buy the ingredients in advance. <strong>Begin gradually<\/strong> and slowly and add more and more goals. It is more simple to have<strong> motivation<\/strong> when you are ready for success. Which goals you should choose?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We are offering you few <strong>exerted rules<\/strong> which arose from the stud on <strong>120 000 adults<\/strong> who <strong>lost weight and kept this weight<\/strong> over time. There belongs:&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Healthy eating<\/strong>: fruit, vegetable, yoghurts, nuts<\/li><li><strong>Avoiding of fried food:<\/strong> no fried food, fries and chips<\/li><li><strong>Limiting of starch food:<\/strong> only controlled amount of potatoes<\/li><li><strong>Exercising:<\/strong>&nbsp;regular training or physical activity which you will enjoy for long-time period<\/li><li><strong>Sleep:<\/strong> at least 6-8 hours of sleep during night<\/li><li><strong>Less television:<\/strong>&nbsp;elimination of time spent watching TV for 10 hours per week<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Change your lifestyle<\/h3>\n\n\n\n<p>Study on <strong>439 women<\/strong> with overweight confirmed that change of lifestyle can be effective for the<strong> fat reduction<\/strong> also within people who have experiences with yo-yo effect and dieting.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span> Consider it as the encouragement that <strong>despite dieting<\/strong> and yo-yo effect, you can lose weight. There is a need to change the eating habits, begin to exercise slowly, avoid <strong>unhealthy habits<\/strong> and you can achieve it. You can begin with planning of meals from our&nbsp;<a title=\"Fitness recipes GymBeam\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\">fitness recipes.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Don&#8217;t stress for each calorie<\/h3>\n\n\n\n<p>Yes, the meaning of this diet is to <strong>reduce kilograms<\/strong> the way you control receive and outgo of calories. This is really <strong>difficult<\/strong> for the start because you control yourself all the time and despite that, <strong>you see no results<\/strong>. Although you are doing everything right, your weight can <strong>swing<\/strong> during the day, in the morning you will weigh less than afternoon. Your weight will be dependent upon the hydratation condition and many other factors. <strong>Don&#8217;t panic.<\/strong> Remember the fact that when you watch your calories receive too much, you will be <strong>under more stress<\/strong> which leads to increased <strong>cortisol<\/strong> level which causes <strong>overeating<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Instead of watching each calorie, think of how the healthy food and exercising <strong>positively affects the health<\/strong>. You will have more energy and strength, that is why you should notice also <strong>small positive effects<\/strong> of your new lifestyle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Support of the people around you is important<\/h3>\n\n\n\n<p>It is not only about your <strong>strong will<\/strong>. Share your plans with your <strong>close family and friends<\/strong> who will definitely support you. You can also join the people from online community and various <strong>applications and websites<\/strong> can help too about which you can read in our <a title=\"8 apps to motivate and help you achieve your goals in fitness\" href=\"https:\/\/gymbeam.com\/blog\/8-apps-to-motivate-and-help-you-achieve-your-goals-in-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">article about the best fitness websites and apps.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51477466_2073526009404714_8365239783022133248_n.jpg\" alt=\"yo-yo effect - support of the people around you is important\" width=\"843\" height=\"690\" title=\"yo-yo effect - support of the people around you is important\"\/><\/figure><\/div>\n\n\n\n<p>If you share your food, recipes and progress with your friends, you will be <strong>motivated all the time to improve yourself<\/strong>. At the same time you have less choice to get out of the way and succumb to the <strong>temptation.<\/strong> We wish you luck at the <strong>fight with yo-yo effect.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Have you experienced yo-yo effect on your own?<\/strong> Write us down how you won over vicious circle of weight gain and weight loss and <strong>inspire others.<\/strong> Support the article <strong>by sharing<\/strong> if you think that people in your surrounding should change non effective diets for the healthy lifestyle.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Yo Yo effect is the consequence of yo-yo diet which can cause health and psychical diseases. Avoid it thanks to change of lifestyle and healthy weight reduction.<\/p>\n","protected":false},"author":25,"featured_media":109415,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6473,6857,7595,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-264726","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-diet","9":"tag-metabolism","10":"tag-weight","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yo-yo effect and how to fight it - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Yo Yo effect is the consequence of yo-yo diet which can cause health and psychical diseases. 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Avoid it thanks to change of lifestyle and healthy weight reduction.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-15T06:03:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-22T18:53:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Yo-yo effect and how to fight it\",\"datePublished\":\"2019-07-15T06:03:00+00:00\",\"dateModified\":\"2023-08-22T18:53:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/\"},\"wordCount\":1920,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\",\"keywords\":[\"diet\",\"metabolism\",\"weight\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/\",\"name\":\"Yo-yo effect and how to fight it - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/yo-yo-effect-and-how-to-fight-it\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\",\"datePublished\":\"2019-07-15T06:03:00+00:00\",\"dateModified\":\"2023-08-22T18:53:10+00:00\",\"description\":\"Yo Yo effect is the consequence of yo-yo diet which can cause health and psychical diseases. 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