The Rebound Effect: How to Avoid It Permanently

You lost 10 kg. Congratulations! Six months later, you’ve regained 12. It’s the story of millions of people.

The rebound effect is not inevitable. It’s a predictable biological phenomenon — and avoidable if you understand how it works.

What is the rebound effect?

The rebound effect (or yo-yo effect) is weight regain after a diet, often more than the starting weight.

The scary numbers

• 95% of people regain the lost weight within 5 years
• 66% regain more than they lost
• Metabolism can remain slowed for up to 6 years after a diet

It’s not the people’s fault. It’s biology.

Why your body “betrays” you

Survival mode activates

When you drastically reduce calories, your body thinks “famine”:

What happens	Consequence
Metabolism slows	You burn fewer calories at rest
Ghrelin increases	You’re hungrier
Leptin decreases	You feel less satisfied
Thyroid slows	Less energy, fatigue
Cortisol increases	Easier fat storage

Fat memory

Your fat cells don’t disappear when you lose weight. They shrink and patiently wait to fill up again.

After restriction, they become more efficient at storing fat. It’s an ancient survival mechanism.

Hormones remain imbalanced

Even after reaching your target weight, your hunger hormones remain elevated for several months, even years.

That’s why maintaining weight is often harder than losing it.

Mistakes that guarantee the rebound effect

Mistake #1: Losing too fast

The faster you lose, the more violent the rebound will be.

• 1000 kcal/day diets → Rebound guaranteed
• Loss of 3+ kg/week → Metabolism destroyed
• “30-day challenges” → Marketing, not health

Mistake #2: Stopping the diet abruptly

Going from 1200 to 2000 kcal overnight = immediate regain.

Your metabolism doesn’t have time to adapt.

Mistake #3: Ignoring the stabilization phase

Most diets stop at “congratulations, you’ve reached your goal!”

But that’s where the real work begins.

Mistake #4: Weighing yourself every day

Daily fluctuations (water, hormones, digestion) create anxiety and compulsive behaviors.

The 5 strategies to avoid the rebound effect

Strategy 1: Moderate deficit

Never create a deficit of more than 500 kcal/day.

Deficit	Expected loss	Rebound risk
250-500 kcal	0.5-1 kg/week	Low
500-750 kcal	1-1.5 kg/week	Moderate
750+ kcal	1.5+ kg/week	High

Strategy 2: Progressive loss

Maximum 1 kg per week, ideally 0.5-0.75 kg.

Yes, it’s slower. But it’s forever.

Strategy 3: The stabilization phase

After reaching your goal:

1. Weeks 1-2: Add 100 kcal/day
2. Weeks 3-4: Add another 100 kcal/day
3. Weeks 5-6: Adjust according to the scale
4. Then: Find your maintenance

This phase should last minimum 4-6 weeks.

Strategy 4: Physical activity (but not to burn)

Exercise isn’t for “burning calories” (it’s inefficient).

It serves to:

• Preserve muscle mass
• Maintain metabolism
• Improve insulin sensitivity
• Regulate hunger hormones

Strategy 5: Long-term support

The biggest success factor: not being alone.

That’s why an AI coach that follows you over time makes all the difference.

How LOWIS prevents the rebound effect

Early detection

The AI analyzes your data and detects warning signs:

• Slowing weight loss
• Increased cravings
• Energy drop
• Compensation patterns

Automatic adjustments

When these signs appear, LOWIS adjusts:

• Increases calories before you crack
• Proposes strategic “refeed” days
• Adapts macros according to your metabolism

Post-goal tracking

Reaching your weight is just the beginning. LOWIS continues to support you during the critical stabilization phase.

Warning signs to watch for

During the diet

• Chronic fatigue
• Uncontrollable cravings
• Plateau longer than 3 weeks
• Obsessive thoughts about food

After the diet

• Rapid regain (>1 kg in one week)
• Compulsive behaviors
• Feeling of “no longer being able to control”
• Guilt after every meal

If you recognize these signs, it’s time to recalibrate — not give up.

Conclusion: The rebound effect is not inevitable

The rebound effect is predictable and avoidable if you:

1. Avoid extreme diets
2. Lose weight progressively
3. Respect the stabilization phase
4. Maintain physical activity
5. Get long-term support

True success isn’t losing weight. It’s never regaining it.

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Ready for a lasting approach?

If you want to lose weight without the rebound effect, discover how LOWIS supports you before, during, and AFTER weight loss.

In 2 minutes, get a plan that takes into account your unique metabolism and prepares you for the long term.

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In the category Guides — Our complete guides

Essential guides:

• Complete smart weight loss guide — The approach that works
• Why diets fail — The science behind failure
• Why free calorie apps fail — The real cost

Key factors that affect your weight:

• Sleep and weight loss — Why 7h changes everything
• Stress blocks your weight loss — Cortisol and its effects
• Menstrual cycle and weight loss — For women

LOWIS technology:

• The 40+ indicators that matter — What we analyze
• How the AI coach works — The intelligence behind it
• Audio Program to reprogram your brain — Mental is 80% of success

Compare apps:

• How to choose a nutrition app — The 7 essential criteria
• LOWIS vs MyFitnessPal — Detailed comparison