Yo-Yo Dieting: The Vicious Cycle


Yo-yo dieting, the pattern of losing weight and regaining it, is a common experience for many people. This frustrating cycle can leave individuals feeling discouraged and questioning whether their efforts are worthwhile.


In this blog post, we will explore the science behind yo-yo dieting, its potential health implications, and strategies for achieving sustainable weight loss.


The Biology Behind Weight Regain


Our bodies are wired to resist weight loss. When we lose weight, our metabolism slows down, and our appetite hormones shift, making us feel hungrier. This "energy gap" drives us to eat more and regain the lost weight. Additionally, research suggests that our fat cells may have a "memory" of their previous size, making them more likely to return to that state.


Our fat cells may have a "memory" of their previous size, making them more likely to return to that state.


Health Implications of Weight Cycling


The long-term health effects of yo-yo dieting are still debated. Some studies have linked it to negative consequences like sarcopenia (loss of muscle mass), increased risk of heart disease, and poorer metabolic markers. However, other research suggests that weight cycling may not have significant adverse effects on body composition or metabolic rate.


Is it Better to Lose and Regain Than Stay Overweight?


Emerging research suggests that even temporary weight loss may offer some health benefits. These studies show that losing weight, even if you regain it later, may be healthier than remaining obese. These improvements can have a significant positive impact on your overall health, even if the weight loss isn't sustained. For example, losing weight can lead to improvements in blood pressure, which lowers your risk of heart disease and stroke.  


The key takeaway from this research? Don't let the fear of weight regain stop you from pursuing a healthier weight. Every step you take towards weight loss is a step towards better health.


Achieving Sustainable Weight Loss


The key to breaking the yo-yo dieting cycle is to focus on sustainable lifestyle changes rather than quick fixes. This means adopting healthy eating habits, incorporating regular physical activity, and finding ways to manage stress and emotional eating. Additionally, working with a healthcare professional or registered dietitian can provide personalized guidance and support.


An Iterative Mindset: Working with the Brain, Not Against It


Being happy at any size helps reduce weight cycling. In her book, Unstoppable Brain, Bobinet argues that successful weight loss isn't about willpower or strict dieting, but about understanding and working with your brain. Her research shows that people who lose weight and keep it off tend to adopt an "iterative mindset".


Bobinet, author of the book Unstoppable Brain, feels that successful weight loss “requires working with the brain instead of against it.”


Instead of focusing on rigid goals with deadlines, people make small, gradual changes to their lifestyle, such as cutting back on soda, adding spices to vegetables for flavour, or slowly increasing their activity levels. These small changes are sustainable and help to avoid triggering the brain's stress response, which can lead to diet failure.


Remember:

  • Focus on Inputs & Progress, Not Outcomes: Weight loss is not fully in your control. Focus on the actions, behaviours and processes (aka inputs) within your control that contribute to a healthy body. 
  • Don't get discouraged by setbacks. Learn, iterate and celebrate your successes. Keep moving forward.
  • Listen to Your Body: Pay attention to your hunger cues and eat when you're truly hungry.
  • Find an Activity You Enjoy: Exercise doesn't have to be a chore. Find an activity that you find fun and fulfilling.
  • Be Kind to Yourself: Achieving a healthy body weight is a process, not a destination. Building healthy habits that you can sustain long-term is a form of self-kindness.


By focusing on sustainable lifestyle changes and adopting a health-focused mindset, you can break free from the yo-yo dieting cycle and achieve sustainable (and sane) weight loss-while also improving your health.

Reference


Vicious Cycle': Are There Benefits to 'Yo-Yo Dieting?' Battaglino R. Medscape. Jan 25, 2022. Link Here.