The yo-yo effect - the constant ups and downs

Who understands the nourishing change as short term solution to the dream figure, becomes this success can only enjoy for a short time. Because the human body is very flexible: it quickly adapts its needs to the reduced calorie intake or the changed diet. If one changes back to the old, negative (eating) habits after the diet, the body receives too much energy. The lost weight is back after a very short time - often you even gain weight in comparison. This phenomenon is known as the "yo-yo effect", because the weight falls in the same way as with toys in order to then to jump right back up. There is only one thing to do: change your diet permanently and integrate regular exercise firmly into your everyday life.

1. The eye eats with you!
... and not only in the figurative sense. For a study, scientists tested the eating behaviour of two groups of test persons. One was given a plate of soup, the other a plate of the same size, which was, however, invisibly refilled over and over again. The result: The second group ate up to 70 % more, but felt full during the subsequent survey. The eye therefore estimates the amount of food before consumption and thus influences the feeling of satiety. Our tip for everyday life: eat from smaller plates! The portions appear larger, which tricks the eyes and stomach.

�2. Think yourself full!
Who doesn't know the feeling: As soon as you are not allowed to eat them anymore, you only think of chocolate cake. Researchers have found out in a test: If they gave the test persons the task of thinking intensively about eating a certain food again and again, they ate less of it afterwards than the test persons who could not enjoy it in their minds before. So give yourself up to your daydreams - but be careful: this only works if you actually think about eating, not just about the food itself.

3. Drink water!
It is regarded as the number 1 weight loss trick - although the effect of drinking water on weight loss has not yet been scientifically proven. But one thing is clear: drinking water is healthier and less caloric than drinking juices or lemonades. It also fills the stomach and can prevent an excessive feeling of hunger. But don't overdo it - a healthy person can tolerate up to six litres a day.

4. Eat consciously!
Make every meal an experience. Do not eat in front of the television or in a hurry between two appointments. Take a break and enjoy every bite. This will slow you down, your body will be able to communicate the feeling of fullness better. You should also plan the time for preparing meals in advance. Try Grandma's recipes instead of eating convenience foods from the microwave - it's not only healthier, it also tastes better.

5. Eat your fill instead of FdH
Hunger makes you moody and that also damps the greatest motivation. If you want to stick to a diet, you should avoid cravings at all costs. And there's only one solution: eat enough. But not with fries and currywurst, but with healthy food. The best thing about salads, vegetables or fruit is that you can eat as much as you like.

6. Without sport everything becomes nothing!
Slothers can talk their way through the situation as they like: Exercise is and remains the best way to stay fit and slim. Those who, on their own, have to struggle with a lack of motivation should look for running partners or make fixed appointments in the gym - that makes it harder to cancel.

7. Trick yourself!
If nothing else works out, there is only one possibility: to defeat the inner son of a bitch with his own means. Some habits can be got rid of faster if it hurts. Instead of rewarding yourself for what you have already achieved, try the opposite: sign a contract with a family member or a good friend. If you give in to a temptation or fail to reach a goal, you will have to pay a certain amount into a diet piggy bank. Then the only thing that helps is to hold on.