In my mind, yo-yo dieters have weight swings of 20+ lbs. When you have an ample fat layer (adipose tissue) it allows you to be more extreme. In fact, your fat layer protects you a bit from the horrors of over training that extremely lean people suffer from.
Over fed people actually have thriving metabolisms because their bodies are working frantically to feed all of the cells in their body. When under fed, the body will work to preserve your fat layer even though you have been in a deficit for a very long time.
Let me give you an example - a 5’2” female, weighs 250 lbs, and is eating 1,100 calories. First month - all good, loses 15 lbs and feels great, knows it’s mostly water but who cares, that’s 15 lbs less on her body. Next month - 6 lbs, not as good as last month but beggars can’t be choosers. Third month - she is wondering if she can take it anymore, only 3 lbs lost. She is down 24 lbs but has no idea how to go the rest of the way.
In the first month she was going to be at 200 lbs in no time. Now, she is hungry and upset with no idea what to do - and this is when a lot of people quit.
I once had someone say this to me: “I think I need to take a break.” This means one of two things in my mind:
1. The person is about to do something very extreme.
2. The person is about to gain more weight than they lost.
The answer to #2 is actually very simple. If you were over consuming, we need to get things back to relatively normal ASAP. As an example, if you started dieting and your average daily calories were 3500, unless you are extremely active, you probably want to land closer to 2500 calories. (once again, try not to be distracted by the 2500 number, I explain more in the next paragraph)
What you want to do in that scenario is set a schedule and stick to the schedule. The idea might not be 2500 calories ASAP, but 2500 eventually. Start with 1600, let things settle and then go to 1800, then to 2000 and then you can add more than that slower, maybe 100 calories at a time.
Trust me, your body will adjust.
If this sounds difficult - it is. This is why most people need to be coached through this piece!
To talk to a coach to see if Eat To Perform might be a good fit for you simply click this link and a coach can walk you through things
Even the programs that reverse don’t do a good job because they cave to the fear of their clients or they let AI (artificial intelligence) do the work.