In one study, rats were passed through two cycles of weight loss and weight gain. After the rats had regained the weight they lost through the first scheme, it took 2.2 times longer to lose weight during the second plan. They also took 33% less time to regain the lost weight after the second plan. Specifically, these rats lost their excess weight in 21 days after the first cycle (yo-yo) and resumed in 45 days. It took them 46 days to lose excess weight in the second regime, and only 14 days to resume.
In other studies of wrestlers, the researchers found that the wrestlers who lost and regained weight frequently to “make weight” (reach the weight required to enter a desired weight class) had metabolic rates significantly lower than those whose weight varied little.
The body would respond to repeated attempts to lose weight by decreasing their metabolic rate to automatically defend itself against what it perceives as a famine. This actually happens in the case of real famine, which decreases the body’s metabolic rate and calorie expenditure and to survive longer.
This does not mean you can not reduce your food intake if you want to lose weight. Rather, it means that you should avoid the hazards too restrictive regimes (active women should eat at least eg 1200 calories per day) and the yo-yo so you do not reduce your metabolic rate and reduce void your efforts to lose weight. You do not have enough to eat to lose weight and suffer the risks accordingly.
Instead of suffering the dangers of eating too little to lose weight, you can choose plans that impose only mild restrictions of caloric intake. We are talking about low-calorie diets but not those who are extreme (too low calorie).
Moderate restrictions of caloric intake should not cause chronic fatigue (due to the depletion of muscle glycogen), provided you eat enough carbohydrate. A slight restriction of calorie intake should not decrease your metabolic rate. You should continue to exercise regularly (when purchased with a mildly reduced calorie diet). A routine exercise increases the metabolic rate and helps you lose pounds of fat, not muscle.
What can you do if your metabolism is low because of incessant schemes? Gradually add small quantities of food can increase your metabolism as you continue to exercise. Try adding 100 calories to your daily per month until you eat between 1200 and 1500 calories. Eat those extra calories during breakfast and lunch preference. When you eat earlier in the day, those calories will be more likely to be used as energy rather than being stored as fat.
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