Based on a study published by the New England Journal of Medicine, yo-yo dieters have a greater chance (25-100%) of developing heart disease and an overall higher death rate than those who maintain a consistent weight. The key is to know how to keep the weight off and establish a consistent exercise program along with a good understanding and practice of proper nutrition. 

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." – Plato

Fat gain explained

Contrary to popular belief, body fat does not automatically increase with age. Mostly, it is due to a decrease in physical activity as we get older (and busier) and the accompanying loss of muscle mass which in turn will slow your metabolism. This is also referred to as creeping obesity.

After High School, the activity levels of most adults drop dramatically due to family and work obligations. Adults who live a sedentary lifestyle lose approximately 4 to 6 lbs of muscle per decade which is the main reason for a 2% - 3% decline in their resting metabolic rate in that same time frame. The resting metabolism in sedentary adults makes up about 70% of daily calories used. Each pound of muscle requires approximately 5 calories per day just for maintenance. If muscle mass and resting metabolism are reduced over time but caloric intake and sedentary lifestyle remain the same, fat gain is almost inevitable.

Now consider that it takes a caloric deficit of 3,500 calories to lose 1lb of body fat. In order to accomplish that in one week, a reduction in caloric intake and an increase in physical activity are necessary.

Diet alone for body fat control is less than 20% effective due to a loss of muscle mass and water, which causes increased lethargy, metabolic stress and decreased overall caloric need.

Small changes can make a big difference

Nutrition tips:

• If fast food is your usual lunch, skip the burger, fries and soda and pick a healthier option with water.
• Use smaller plates and cups to practice portion control. That way you can still have what you crave but in smaller doses.
• At a party, make yourself a small plate and then stay an arm’s reach away from the food to avoid unnecessary snacking.
• At the restaurant, order dressings and sauces on the side. These are hidden calorie pitfalls that can easily be modified.
• If soda is your challenge, reduce it by just one a day to maintain or reduce weight without feeling overwhelmed by cravings.
• Choose whole grain over white (bread, pasta, etc.) and add more fruits and vegetables to stabilize the metabolism and promote feeling full. Adding protein to every meal will also help stabilize glucose levels.
• Split a “normal” sized meal into two smaller meals and try to eat smaller portions about every three to four hours to help keep glucose levels and your metabolism at constant levels.
• Eat slower and consume water in between bites. It is true that it takes your brain about 20 minutes to know you’re full.

Exercise tips:

• Anything is better than nothing. The all or nothing approach is setting you up for failure because we all know that life is unpredictable. A little bit here, a little bit there, it all adds up.
• Make small changes to your daily life.  Sit on a balance ball at your desk to increase core strength and improve posture, take the stairs instead of the elevator or escalator for cardiovascular benefits and increased energy expenditure, or take the furthest parking spot.
• Prioritize. Everyone has time for exercise. If you have time to take a shower and brush your teeth every day, then you also have time to exercise. You just have to take yourself and your health as serious as all the other daily necessities. Do some calf raises while in the kitchen or get some push-ups in during commercial breaks on TV.

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