The rebound effect: How to avoid it and not regain the lost kilos

One of the biggest challenges when following a weight loss plan is avoiding the dreaded “rebound effect.” This phenomenon occurs when, after losing weight, the lost kilos are regained, and in some cases, even more weight is gained than the one you had at the beginning. This problem not only affects physical health, but also the emotional well-being of those seeking to improve their quality of life. In this article, we will explore what the rebound effect is, why it occurs, and how to effectively prevent it in order to maintain a healthy and sustainable weight.

What is the rebound effect?

The rebound effect, also known as "yo-yo dieting," is a cycle in which a person loses weight rapidly when following a restrictive or low-calorie diet, but then regains it when returning to their previous eating habits. This cycle can repeat itself several times and has negative implications for both metabolism and overall health.

According to a study published in the journal Obesity Reviews , restrictive diets are often unsustainable in the long term as they do not address underlying eating habits or promote lifestyle changes (1). As a result, the body tends to accumulate fat more easily after a period of calorie restriction.

Why does the rebound effect occur?

There are several reasons why people experience the rebound effect after losing weight:

Overly restrictive diets : Many popular diets eliminate entire food groups or drastically reduce calories. This can lead to nutritional deficiencies, loss of muscle mass, and decreased basal metabolic rate.
Loss of muscle mass : When the body does not receive enough energy, it may begin to use muscle tissue as a fuel source. This reduces the amount of calories the body burns at rest, making it more likely that weight will be regained once a normal diet is resumed.
Lack of nutritional education : Many diets do not teach people how to eat in a balanced and sustainable way. Without proper knowledge about nutrition, it is easy to fall back into unhealthy habits.
Psychological factors : Emotional eating, stress and lack of motivation also play an important role in weight regain.
Metabolic adaptation : Also known as “adaptive thermogenesis,” this is the body’s response to conserve energy during periods of calorie restriction. This means that the metabolism slows down, making it harder to continue losing weight or keep it off.

Consequences of the rebound effect

The rebound effect not only affects physical appearance, but can also have serious health consequences:

Increased visceral fat : When you gain weight, your body tends to store more fat around vital organs, which increases the risk of cardiovascular disease.
Metabolic problems : Rapid weight regain can lead to insulin resistance and an increased risk of type 2 diabetes.
Emotional impact : Weight fluctuations can negatively affect self-esteem and increase the risk of eating disorders.

How to prevent the rebound effect

Avoiding the rebound effect requires a comprehensive approach that combines healthy habits, nutritional education and a sustainable mindset. Here are some key strategies:

1. Adopt a gradual and sustainable approach

Instead of following extreme diets, opt for gradual changes to your diet and lifestyle. For example, reduce your consumption of ultra-processed foods, increase your intake of fruits and vegetables, and learn to identify the appropriate portion size. Not only is this more sustainable, it also reduces the risk of nutritional deficiencies.

2. Prioritize protein and exercise

Protein is essential for preserving muscle mass during weight loss. Include lean protein sources such as chicken, fish, eggs, and legumes at every meal. Also, combine your meal plan with strength and resistance training to keep your metabolism active and promote fat loss instead of muscle.

3. Listen to your body

Learning to recognize hunger and satiety signals is essential to avoid overeating. Practice mindful eating, which involves paying attention to what and how you eat, enjoying every bite without distractions like television or phones.

4. Set realistic goals

Avoid the temptation to lose weight too quickly. A healthy pace is to lose between 0.5 and 1 kilo per week. Unrealistic goals are not only difficult to achieve, but can also demotivate you.

5. Do not demonize food

Banning yourself from certain foods can lead to intense cravings and binge episodes. Instead, allow all foods to be part of your diet in moderation. Occasionally indulging in a dessert or favorite food doesn't mean you've failed.

6. Sleep well and manage stress

Sleep and stress are often overlooked factors in weight loss. Lack of sleep can disrupt hormones that regulate appetite, while chronic stress can lead to overeating. Make sure you get 7-9 hours of sleep a night and find healthy ways to manage stress, such as meditation or exercise.

7. Seek professional support

A registered dietitian or nutritionist can help you design a personalized plan that fits your needs and goals. They can also provide you with the education and support needed to maintain your results over the long term.

8. Evaluate your relationship with food

If you find yourself turning to food to deal with emotions like stress or sadness, it might be helpful to seek emotional support through therapy. Building a healthy relationship with food is key to avoiding the rebound effect.

Changing the mindset is key

Adopting a long-term mindset is essential to preventing the rebound effect. This means understanding that weight loss is not a one-time event, but rather an ongoing process of self-care. Instead of focusing only on the number on the scale, pay attention to other health indicators, such as energy level, sleep quality, and physical strength.

Conclusion

The rebound effect is a common challenge, but it is not inevitable. By avoiding extreme diets and focusing on sustainable changes, you can achieve and maintain a healthy weight. Remember that the key is to adopt habits that you can maintain in the long term and prioritize your overall well-being. By following a balanced approach, you will not only avoid the rebound effect, but you will also improve your quality of life.

References :

Dulloo, A.G., & Jacquet, J. (2017). Adaptive thermogenesis in human body weight regulation: More of a concept than a measurable entity? Obesity Reviews , 18(12), 1313-1322.
Mayo Clinic. (2023). Weight-loss basics. Available at: www.mayoclinic.org
Harvard TH Chan School of Public Health. (2023). The Nutrition Source: Healthy Weight. Available at: www.hsph.harvard.edu