Yo-yo dieting, or weight cycling, means repeated cycles of losing and regaining weight through several diet plans. A person following this eating pattern experiences variations in body weight, often accompanied by rapid weight loss followed by rapid regain. This method can be dangerous to physical and mental health, as it may lead to metabolic changes, nutrient deficiency, and a higher risk of developing disordered eating patterns. Yo-yo dieting pattern is mostly ineffective for continued weight management, stressing the need for sustainable lifestyle modifications over recourse remedies for attaining and maintaining a healthy weight.

What Research Says About Yo-Yo Dieting?

A recent study at North Carolina State University has focused on the negative effects of yo-yo dieting. In the study, experts conducted detailed interviews with healthy adults who had experienced weight cycling where they lost and regained more than 11 pounds.

The study found that most people wanted to shed weight owing to social stigma related to their weight. Hugely, people did not start dieting for health reasons, but they felt increasing pressure from society to lose weight.

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This eating pattern has adversely affected the physical and mental well-being of a human being Some of the participants displayed unusual eating behaviors like binge or emotional eating, limiting food, being highly stressed about what they were eating and the number on the scale, going for quick fixes like low-carb diets, or diet pills, overexercising, and refraining from social events with foods to drop weight loss.

These eating patterns usually become unfeasible, and participants readily regain weight, more often than they had originally lost.

Also Read: How Long Does It Take to Lose Weight? Effective Strategies To Sustain It

How Does The Yo-Yo Effect Impact Weight Loss Journey?

Metabolic Changes

When a person sheds weight rapidly, the metabolism may slow down as a protective process. This slower metabolism rate can continue even after a person returns to normal eating patterns, making it easier to regain weight and difficult to lose it again in the future.

Muscle Loss

Rapid weight loss usually results in loss of muscle mass along with fat. As the muscle is a metabolically active tissue than fat, hence losing muscle mass can further slow down metabolism.

Psychological Effect

The continuous cycle of losing and regaining weight can be disappointing leading to a negative relationship with food and body image. In addition, it can contribute to stress and emotional eating, upon continuing the cycle.

Health Risks

Repeated cycles of weight loss and gain have been associated with several health risks, including heart disease, uncontrolled blood pressure, insulin sensitivity, and overall health

How To Achieve Weight Loss Sustainably?

Follow Sustainable Diets

Following a balanced and wholesome diet regimen can greatly help an individual maintain weight in the long term. Avoid fad diets that promise rapid weight loss but are difficult to sustain.

Also Read: How To Lose Weight? This  Is What You Should Eat And Here’s Sample Indian Diet Chart

Regular Physical Activity

Getting regular exercise into your daily routine, focusing on both aerobic and strength training to preserve muscle mass and trigger metabolism.

Behavioral Changes

It is essential to develop healthy eating habits and lifestyle changes that promote gradual, sustainable weight loss.

Realistic Goals

Aim for gradual weight loss (about 0.5 to 1 kg per week) rather than quick solutions. This approach is more likely to result in long-lasting changes and augment overall well-being

Side Effects Of Yo-Yo Dieting

Each phase of weight regain tends to increase body fat percentage, especially visceral fat, linked to several medical issues.

Weight cycling can disrupt hormone levels, including those that regulate hunger and satiety, making it harder to maintain a healthy weight.

Extreme diet patterns are often lack essential nutrients, leading to nutrient deficiencies that can affect overall well-being.

The continuous failure to lose weight can lead to feelings of frustration, guilt, and weakness, impacting emotional well-being.

Conclusion

The yo-yo effect is a common trial in the weight loss journey, but it can be managed and avoided through sustainable lifestyle modification. By focusing on balanced nutrition, regular physical activity, and setting realistic targets, you can attain sustained weight management and improve your overall health. Avoiding the dangers of rapid weight loss not only helps maintain a healthy weight but also augments mental and physical well-being.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

The metabolic consequences of ‘yo-yo’ dieting are markedly influenced by genetic diversity

Senthil Thillainadesan, Aaron Lambert, Kristen C. Cooke, Jacqueline Stöckli, Belinda Yau, Stewart W. C. Masson, Anna Howell, Meg Potter, Oliver K. Fuller, Yi Lin Jiang, Melkam A. Kebede, Grant Morahan, David E. James, Søren Madsen & Samantha L. Hocking, International Journal of Obesity

https://www.nature.com/articles/s41366-024-01542

Yo-Yo Dieting: Mixed Messages for β-Cell Plasticity, Ke Macorresponding author and Sangeeta Dhawancorresponding author

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9630080/