Avoid Weight Cycling To Maintain Weight Loss
What is weight cycling or yo-yo dieting?
Weight cycling is the repeated loss and regain of body weight, often called “yo-yo dieting”. This sometimes happens to people who go on weight loss diets. A small cycle may include loss and regain of 5 to 10 pounds. In a large cycle, weight can change by 50 pounds or more.
Dieting does not work
By Stuart Wolpert April 03, 2007
“Will you lose weight and keep it off if you diet?”
No, probably not, UCLA researchers report in the April 2015 issue of American Psychologist, the journal of the American Psychological Association.
“You can initially lose 5 to 10 percent of your weight on any number of diets, but then the weight comes back,” said Traci Mann, UCLA associate professor of psychology and lead author of the study. “We found that the majority of people regained all the weight, plus more. Sustained weight loss was found only in a small minority of participants, while complete weight regain was found in the majority. Diets do not lead to sustained weight loss or health benefits for the majority of people.” Mann and her co-authors conducted the most comprehensive and rigorous analysis of diet studies, analyzing 31 long-term studies.
One study of dieting obese patients followed them for varying lengths of time. Among those who were followed for fewer than two years, 23 percent gained back more weight than they had lost, while of those who were followed for at least two years, 83 percent gained back more weight than they had lost, Mann said. One study found that 50 percent of dieters weighed more than 11 pounds over their starting weight five years after the diet, she said. Evidence suggests that repeatedly losing and gaining weight is linked to cardiovascular disease, stroke, diabetes and altered immune function. Mann and Tomiyama recommend that more research be conducted on the health effects of losing and gaining weight, noting that scientists do not fully understand how such weight cycling leads to adverse health effects…
How can I change this?
Use your tools. A person who repeatedly loses and gains weight should not have more trouble trying to reach and maintain a healthy weight than a person attempting to lose weight for the first time. Most studies show that weight cycling does not affect one’s metabolic rate (the rate at which the body burns fuel/food for energy).
Based on these findings, weight cycling should not affect the success of future weight loss efforts. Your Pound Melters weight control program can be a very effective tool for interrupting weight cycling. If you have achieved your weight loss target, then find yourself beginning to cycle back up in weight, interrupt this process before you gain back what you’ve lost by returning to the Pound Melters program.
Often a month or two back on the program will help you return to your good habits of eating right and exercising. Remember there are no initiation fees. So you can return whenever you start to get off track. If you find yourself cycling up come in and get yourself back on track. Even if we haven’t seen you for a long time, come on back. Let us help you make this positive move in the right direction.
Losing and regaining weight may have a negative psychological effect if you let yourself become discouraged or depressed. Weight cycling should not be a reason to “feel like a failure”. Instead it is a reason to refocus on making long-term changes in your diet and level of physical activity to help you keep off the pounds you lose.
Compiled by Scott J. Warner