You’ve probably tried to diet at least once in your life. You started out motivated, cut out sweets, bread, and dinner, counted every bite, and the scale showed a lower number. But what happened a few months later? If the weight came back, you are not alone.

This cycle of losing and regaining weight is known as the yo-yo effect. In this blog, we will debunk the myths surrounding quick fixes, explain how your body truly reacts to starvation, and show you how to build a healthy relationship with food that lasts a lifetime.

When we want a “beach bod” or results “for a wedding,” we usually resort to so called crash diets. Whether it’s a rigorous keto diet without a trace of carbs, a juice cleanse, the “cabbage soup diet,” or extreme fasting, they all share one common trait: they drastically restrict your intake of calories and nutrients.

“The statistics are quite harsh. Research shows that between 80% and 95% of people who lose weight on restrictive diets regain it within one to five years,” says endocrinologist Dr. Neda Crnjak.

The reason isn’t a lack of willpower on your part. The problem is biology. Extreme diets demand perfection and immense sacrifice, leading to psychological fatigue. Once you “break” a rule and have a slice of cake, the resulting guilt often pushes you to give up entirely, adopting the mindset of, “Since everything is ruined, I might as well eat whatever I want.”

Evolutionarily, our bodies are programmed to survive, not to be “beach body ready.” When you suddenly deprive it of calories, your body registers this as a threat (starvation) and triggers the following defense mechanisms:

• A spike in ghrelin (the hunger hormone): Your body increases the secretion of the hormone that signals your need to eat. That’s why you constantly think about food while on a diet.
• A drop in leptin (the satiety hormone): Your brain has a harder time registering that you are full, meaning you need a larger amount of food to feel satisfied.
• An increase in cortisol (the stress hormone): A chronically low calorie intake puts stress on the body, which can lead to muscle breakdown and make it harder to lose fat deposits.

The result? Your metabolism slows down to conserve energy, leaving you constantly hungry and tired.

One of the biggest mistakes you can make is weighing yourself every day and tying your mood to the number on the scale. This is especially important for women.

The female body goes through complex hormonal changes every month. The number on the scale can fluctuate 1 to 3 kilograms within days, and the reasons are completely natural:

• Water retention: During the luteal phase of your cycle (right before menstruation), the body naturally retains more fluids.
• Hormones: Changes in estrogen and progesterone can cause slower bowel movements.

Salt and carbohydrate intake: Every gram of carbohydrates you store in your muscles for energy (glycogen) binds to about 3 grams of water.

The secret to lasting weight loss doesn’t lie in extremes, but in a mild caloric deficit and consistency.

1. Calculating the BMR (Basal Metabolic Rate)

The basal metabolic rate (BMR) represents the number of calories your body burns at complete rest (to keep your heart beating, lungs breathing, and organs functioning).

The most commonly used formula for a rough estimate is the Mifflin–St Jeor equation, but the easiest way is to use free online TDEE (total daily energy expenditure) calculators. TDEE calculates your BMR plus the calories you burn through daily activities and workouts.

2. A Long-Term, Mild Caloric Deficit

To lose weight, you need to consume fewer calories than you burn, but do so with moderation, not drastically! Subtract just 300 to 500 calories from your TDEE. This allows for weight loss with minimal hunger, all while preserving your muscle mass.

3. A Healthy Rate of Weight Loss

Forget about “5 kilos in 5 days.” The medically recommended and sustainable rate of weight loss is 0.5 to a maximum of 1 kg per week. Anything faster than that usually means you are losing water and muscle, not fat.

For a diet to be sustainable, it must become your lifestyle, not a punishment:

• Consistency over speed: It is better to stick to 80% of your plan year-round than to be 100% perfect for a month before giving up entirely.
• Nutrient density: Make sure you are getting enough macronutrients (proteins, healthy fats, complex carbohydrates) and micronutrients (vitamins and minerals from vegetables and fruits). Protein will keep you full and preserve your muscles.
• Physical activity: Find a type of movement you enjoy. You don’t have to go to the gym if you don’t like it; a brisk walk, swimming, dancing, or cycling all count. Activity helps your heart, joints, and mood; it isn’t just for “burning off your lunch.”
• Listen to your body: Practice mindful eating. Eat when you are physically hungry, and stop when you are about 80% full. If you are craving a square of chocolate, eat it with enjoyment, not guilt.

“Sustainable eating does not involve cutting out entire food groups or having meals that leave you hungry. It is about finding a balance where you nourish your body with what it needs, while occasionally feeding your soul with what you love,” advises Dr. Neda Crnjak.

If you are tired of the yo-yo effect, struggling with excess weight, or simply don’t know where to start with implementing healthy habits, professional and medical support is the best first step. At Primea, our team of doctors and experts is here to listen to you and provide clear, science-backed guidelines.  Schedule a consultation at Primea and let us help you build a healthy relationship with food that truly lasts.