Putting on weight again after a diet is everyone's nightmare, but how do you avoid the accordion effect?

In this article, I explain the causes of this phenomenon and give you practical and effective tips for maintaining your results in a healthy and lasting way.

So, if you want to achieve solid well-being and free yourself from weight fluctuations, read on and find out how to chart a successful path on your health journey.

What is the accordion effect?

The accordion effect, also known as the rebound effect or yo-yo effect, is a phenomenon that occurs when a person loses weight quickly, usually due to extremely restrictive diets, but then regains the weight they lost and sometimes a little more.

This cycle of weight loss and weight gain happens mainly if the crash diet is stopped abruptly, giving way again to habits of exaggeration.

Learn more about how the accordion effect works in the topic below.

Why does the accordion effect happen?

The accordion effect occurs mainly due to the adoption of weight loss methods that are difficult to maintain in the long term. Extremely restrictive diets that exclude entire food groups or exhaustive physical exercise are some of the causes.

In addition, as we lose weight, our body tries to preserve its fat stores, which are vital during periods of food shortage. This leads to a number of changes in our body that lead to weight gain, such as increased hunger and reduced energy expenditure.

With restriction, the body goes into survival mode and starts storing fat. This stockpile is boosted if the person stops the diet and goes back to eating as before.

7 tips to avoid the accordion effect

To help you understand how to avoid the accordion effect, I've put together all the information you need below.

1. Personalized medical care

It is essential to have the support of professionals specialized health professionals, such as doctors, nutritionists and psychologists, who can provide the guidance, planning and support needed for healthy and sustainable weight loss.

2. Set realistic goals

Avoid looking for quick, miracle solutions. Weight loss should be gradual, with achievable goals that fit in with your lifestyle.

3. Balanced nutrition

Eat a balanced diet, rich in organic and fresh products. Avoid extremely restrictive diets and reduce sugar consumption.

4. Exercise regularly

Physical activity helps maintain lean mass and burn calories. Even after reaching your desired weight, continue with your exercise routine.

5. Sleep well

Adequate sleep is essential for regulating hormones that control appetite and metabolism.

6. Drink plenty of water

Adequate hydration helps the metabolism function and helps control hunger. It also helps reduce bloating and regulates the intestines.

7. Avoid drastic diets

Extremely restrictive diets can bring quick results, but they are difficult to maintain in the long term and can lead to the accordion effect.

What are the health risks associated with the accordion effect?

The accordion effect is not only frustrating, it also poses health risks. The constant fluctuation in weight can unbalance the concentration of important hormones such as insulin and leptin, slowing down the metabolism and increasing appetite.

In addition, with each cycle of weight loss and gain, the person tends to lose lean mass and gain fat mass, worsening their body composition over time.

This can lead to an increased inflammatory state in the body, a higher risk of diabetes, an increased risk of premature mortality and sagging skin.

However, emotionally, the accordion effect can cause frustration, a sense of inadequacy, sadness, anxiety and depressive symptoms.

Warning signs that someone is entering the accordion effect cycle

Identifying the signs of this cycle can be key to avoiding falling into it. For example, a person who constantly jumps from one fad diet to another, especially those that promise immediate results, is potentially heading for this cycle.

In addition, frequent weight fluctuations over short periods and drastic changes in appetite, such as alternating between dietary restrictions and binge eating episodes, are clear indications.

And of course, if you simply stop the diet and go back to eating as usual, the accordion effect is certain.

How to overcome relapses and start again after the accordion effect?

Just as a thin person doesn't put on weight because they overate one day, you don't lose everything because of one slip-up.

What will make a difference in the end is whether the days of discipline outnumber those of slippage. Making mistakes is normal and when it happens, simply get back to focus. No blame. Don't lose everything because of one mistake.

Recognizing and accepting that relapses are part of the process is fundamental. After all, they don't determine who you are or your ability to achieve your goals.

With this acceptance, you can take the next step with confidence. Seeking advice from professionals, such as nutritionists and therapists, can be an effective way of understanding the reasons behind the accordion effect and developing strategies to overcome it.

Instead of focusing on a "perfect body", it's more productive to focus on health and well-being goals.

Ultimately, the journey to overcoming the accordion effect and establishing a healthy lifestyle may have its challenges, but with the right support and a focused mindset, it is fully achievable.

Conclusion

The accordion effect is a challenge faced by many weight loss seekers. This repetitive cycle of losing and gaining weight is often the result of unsustainable weight loss approaches, such as extremely restrictive diets.

As well as being emotionally draining, the accordion effect can have serious health consequences, from hormonal imbalances to the risk of chronic diseases.

However, with the right guidance and a balanced approach, it is possible to overcome this cycle.

Finally, if you identify with this situation or want to avoid falling into this pattern, it's essential to seek support and effective strategies. So talk to one of our experts and start your journey towards a healthier and more sustainable lifestyle.