Why do we lose weight and then gain it back?

Jojo Effect – A Problem That Troubles Many People Striving to Lose Weight

Why does it often happen that after successfully losing weight, we not only gain the kilos back but sometimes even end up heavier than before? This phenomenon is not only frustrating but can also negatively affect our health and mental well-being. In this article, we will look at the reasons why this happens and what we can do to avoid this problem.

1. Quick and Unsustainable Solutions

One of the main reasons for regaining weight after losing it is the use of overly drastic weight loss methods. People often resort to low-calorie diets, extreme restriction of certain food groups (such as carbohydrates), or excessive exercise.

• Issue: These methods lead to rapid weight loss but also slow down metabolism. The body interprets the low energy intake as a “starvation” state.
• Consequence: Once the diet ends, the metabolism does not recover immediately, which means that even when returning to normal eating, the body stores more energy as fat reserves.

2. Lack of a Long-Term Plan

Many people focus on short-term goals, like “losing 5 kilos by summer.” Once the goal is achieved, they return to old habits that led to weight gain in the first place.

• Issue: Weight change is not just about a short-term diet or program. It’s about creating sustainable lifestyle changes.
• Consequence: Returning to the original eating habits and sedentary lifestyle leads to the weight quickly coming back.

3. Psychological Factors

Weight loss and gain are not just about calories and exercise. Psychology plays a huge role:

• Feelings of Deprivation: Drastically eliminating favorite foods can increase the craving for them. Once the diet ends, people often overindulge in these foods.
• Stress and Emotional Eating: Stress, anxiety, or frustration can lead to overeating, especially when food is used as a form of comfort.
• Rewarding: After successfully losing weight, people tend to “reward” themselves with food, which can easily cross the line and bring the weight back.

4. Underestimating Sleep

One of the most common yet overlooked factors influencing weight is sleep. People often underestimate its importance and are then surprised that their body doesn’t function as it should.

• Issue: Lack of sleep disrupts hormonal balance, especially hormones like ghrelin (responsible for hunger) and leptin (responsible for satiety). Poor sleep increases appetite and reduces portion control.
• Consequence: Sleep affects not only metabolism but also muscle recovery after exercise and the overall energy needed for an active lifestyle.

5. Too Much Information and Panic

Personally, I believe that people today are overwhelmed with information that often causes panic and confusion. The internet is flooded with countless opinions, dietary trends, and “guaranteed” tips for quick weight loss. However, this only leads to frustration and chaos.

• Advice: Use common sense and don’t overcomplicate things. Simplicity is beauty. Basic principles like regular exercise, balanced nutrition, adequate sleep, and hydration are far more effective than any extreme measures.

How to Avoid the Yo-Yo Effect

1. Focus on Lifestyle, Not Diets

Instead of drastic diets, focus on small, gradual changes that you can maintain for life. For example:

• Add more fruits and vegetables to your meals.
• Start exercising regularly, even if only 30 minutes a day.
• Reduce sugary drinks and replace them with water.

2. Set Realistic Goals

Weight loss should be slow and steady, such as 0.5–1 kg per week. This is more natural for the body and easier to maintain.

3. Prioritize Sleep

• Aim for 7–8 hours of sleep per night.
• Establish a healthy sleep routine – go to bed and wake up at the same time each day.
• Avoid heavy meals, alcohol, and blue light from screens before bedtime.

4. Don’t Forget Physical Activity

Regular physical activity is key to maintaining weight. It doesn’t have to be just the gym – try walking, swimming, yoga, or dancing.

Conclusion

Weight loss and maintenance is a journey that requires time, patience, and lasting changes. Remember, the key to success lies in simplicity and common sense. You don’t need drastic diets or extreme measures – just focus on basic principles that work. And don’t forget about sleep, as it can be a critical factor that impacts your results.

If you need help designing a healthy lifestyle plan, don’t hesitate to contact me. Together, we’ll create a plan that helps you achieve your goals without stress or the yo-yo effect.

Vladimir Veverka
Personal trainer and nutrition consultant