So, are you burning body fat and losing weight or just losing water weight? When you gain weight without exercise, the weight gain is usually fat and water retention. One big cause of water retention is too much salt consumption (sodium). If you eat many processed foods and not many whole, natural foods, your sodium consumption is too high---and you will take on more water weight.
When you have rapid weight loss through severe calorie restriction, much of that weight loss will be water weight. So, you find yourself regaining this weight quickly when you begin to eat the carbohydrates, proteins and fats that your body needs. Why? Because you will also replenish water stores in your body's cells.
You need to lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain. You must maintain a caloric deficit to lose weight. If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat. This does not mean that you need severe calorie restriction to reach your fat loss and weight loss goals!
Rapid weight loss motivation focuses on pounds lost instead of body fat burned and inches lost. Fat loss is more important than weight loss.
Rapid weight loss many times uses severe calorie restriction dieting which leads to low energy, slowed metabolism, a weaker immune system, hormonal imbalances, loss of muscle mass, increased body fat, disrupted sleep patterns, short-term results and yo-yo dieting.
So, what are you to do? Lose as little water weight as possible so your body is forced to burn more body fat. To limit losing water weight:
1. Eat small meals of whole, natural foods every 3-4 hours. Also, eat protein with every meal. Protein will help you feel full for a longer period and help repair and rebuild your muscles. Eat to build muscle and control your binge eating during the day so you don't overeat when you do eat!
2. Exercise regularly with strength training (3 days a week) and short interval cardio sessions (3-4 times a week).