Yo-Yo Dieting, or weight cycling, is a common practice for those seeking to reduce their weight. It has been proven to be unsustainable, ineffective, and potentially harmful to long-term Weight Loss goals. Yet, most of us keep doing it anyway. Here’s why.
An article in Frontiers in Genetics reported that after a Yo-Yo Dieting style cycle, “Weight regain often starts within the first year, and the pre-intervention weight is reached or even surpassed in the subsequent 2 to 5 years.” It also stated, “Limiting or preferentially avoiding weight cycling in the first year after weight loss appears crucially important for sustainable long-term weight maintenance.” Another article published by the American Diabetes Association suggested that the practice “exacerbates the risk for T2D and cardiovascular disease.”
“Accumulating evidence suggests the existence of an autoregulatory adaptive mechanism or ‘famine reaction’ that predisposes to obesity following a period of starvation,” it reported. “While self-reflection and making goals can help us feel more focused and accomplished, restrictive dieting, excessive exercise, or other sudden behavioral changes that are characteristics of New Year’s resolution around Weight Loss are often an attempt to feel in control when other aspects of our lives feel out of control,” explained Taryn Crosby, LCSW, a psychotherapist and Founding Partner of MCMCollab. “Ultimately, Yo-Yo Dieting, in addition to having potential medical health consequences, can affect our mental health.”
Practical Steps for Weight Loss
- Eat Mindfully: Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied. Avoid emotional eating by finding alternative ways to cope with stress or emotions.
- Ditch the All-or-Nothing Mentality: Strive for balance rather than perfection. Allow yourself to enjoy your favorite foods in moderation without guilt. Remember that one indulgent meal or snack won’t derail your progress.
- Regular Exercise: Incorporate regular physical activity into your routine. Find activities you enjoy and make exercise a regular part of your life. Focus on the health benefits of exercise rather than just weight loss.
- Set Realistic Goals: Set achievable, realistic goals for your health and fitness journey. Break larger goals into smaller, manageable steps. Celebrate your progress along the way. Mobile apps can help with this.
- Get Professional Help if Needed: If you’re struggling to break the cycle of yo-yo dieting on your own, consider seeking help from a registered dietitian, nutritionist, or therapist who specializes in disordered eating. They can provide personalized guidance and support tailored to your specific needs.
Black Health Matters shares some other actionable tips.