Yo-Yo Dieting, NOT GOOD

Eating over 2000 calories one day,then depriving yourself to 1000 calories the next day is another form of yo-yo dieting.

Some are saying that alternate day dieting will help to keep you satisfied, but ultimately result in a calorie deficit and weight loss.

In reality, this type of YO-YO dieting is really bad for you

Don’t Mess with Metabolism

1. The big problem here is that you are playing with the metabolism. You would put your body in starvation mode one day, and then at a more normal calorie diet the next day. This could set you up for overeating and defeat the purpose of the diet plan.
2. studies have shown that long term yo-yo dieting over the years can slow the metabolism.
3. The creators of this diet thought that by never staying consistently low with the calories, one would be able to avoid the “starvation mode” metabolic slow-down. You would be able to eat low calorie one day, and then the next day, rev the metabolism.This is a great idea, but the metabolism is not that sensitive. It takes years of following a specific calorie level to change the metabolism.

Find Your Perfect Calorie Level

If your goal is weight loss, finding the perfect calorie level is the key. It is tricky, but if you create a calorie deficit that is not too low, you can trick the brain into thinking you are not dieting. You will not get as hungry, will still stay satisfied, and keep the metabolism revved. This type of calorie level usually results in .5 to 2 pounds of weight loss per week.

A Positive

Following the alternate day diet can actually keep you satisfied with your food intake. Knowing that you can have a normal calorie level some days and only have to deprive yourself a few days is a relief for many.

However, the positive does not outweigh the negatives. So, really, it's best not to try it.

Physical Activity Equals a Healthy Weight

Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.

• When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
• Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Physical activity also helps to–

• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.

 

How much physical activity do I need?

When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:

To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.


To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.

What do moderate- and vigorous-intensity mean?

Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—

• Walking briskly (a 15-minute mile).
• Light yard work (raking/bagging leaves or using a lawn mower).
• Light snow shoveling.
• Actively playing with children.
• Biking at a casual pace.

Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—

• Jogging/running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports (football, basketball, or soccer).
• Jumping rope.
 

How many calories are used in typical activities?

The following table shows calories used in common physical activities at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities
Moderate Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Hiking	185	370
Light gardening/yard work	165	330
Dancing	165	330
Golf (walking and carrying clubs)	165	330
Bicycling (<10 mph)	145	290
Walking (3.5 mph)	140	280
Weight lifting (general light workout)	110	220
Stretching	90	180
Vigorous Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Running/jogging (5 mph)	295	590
Bicycling (>10 mph)	295	590
Swimming (slow freestyle laps)	255	510
Aerobics	240	480
Walking (4.5 mph)	230	460
Heavy yard work (chopping wood)	220	440
Weight lifting (vigorous effort)	220	440
Basketball (vigorous)	220	440
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.

To help estimate the intensity of your physical activity, check out this article, Physical Activity for Everyone: Measuring Physical Activity Intensity.