The temptation is high, especially before a big event such as a wedding, to drop a few pounds. Over time, many people lose and regain the same 10 or 20 pounds cyclically, in a phenomenon commonly referred to as weight cycling or the yo-yo diet syndrome. Constant weight loss followed by weight gain affects the body in myriad ways, some of which affect your ability to maintain a healthy weight over the long term.
Identification
Constant weight loss and weight gain, often referred to as yo-yo dieting, typically occurs when an individual repeatedly attempts to lose weight quickly--say, 10 pounds in one or two weeks--and employs drastic measures to achieve his goal weight each time. Examples include extreme caloric deprivation--less than 1,200 calories per day--as well as any number of cleanses, according to Isadore Rosenfeld, a cardiologist and professor of clinical medicine at Weill Cornell Medical College.
Effects on Metabolism
Constant dieting confuses the body's metabolism. According to the MayoClinic.com, diets that severely restrict calories make your body believe it is starving. As a result, the body slows down the metabolism and conserves calories for survival. The long-term impact of this can be that you find it harder and harder to lose weight each time, or worse, regain all the weight back plus more each cycle, according to UCLA psychologist and researcher Traci Mann.
Negative Health Effects
While scientists do not fully comprehend exactly how weight cycling, or yo-yo dieting, affects the dieter's overall health, some research suggests that repeatedly losing and gaining weight contributes to diabetes, cardiovascular disease, altered immune function and stroke, says Mann. Similarly, nutritionist Linda Bacon adds that constant and long-term caloric deprivation can eventually weaken the heart muscle. "Yo-yo dieting can also damage your blood vessels," Bacon says. "All that shrinking and growing causes micro tears that create a setup for atherosclerosis and other types of heart disease."
Disordered Eating
Constant weight loss followed by weight gain also creates a disruptive and fearful relationship with food and eating. A study published in the "Journal of Abnormal Psychology" in 2008 suggested that fasting and extreme caloric restriction, similar to that experienced by constant dieters, can be a risk factor for the onset of bulimia or other disordered eating behaviors.
Prevention/Solution
There's no rocket science involved in healthy weight loss and weight maintenance, according to the MayoClinic.com, and no magic bullet. If you ingest fewer calories than your body burns, you will lose weight. That's it. Exercise, including strength training, and diet are the only means to achieve and preserve a healthy weight.
References
- CNN: How Crash Diets Harm Your Health
- MayoClinic.com: Metabolism and Weight Loss
- Science Daily: Dieting Does Not Work, Researchers Report
- "Journal of Abnormal Psychology"; "Fasting Increases Risk for Onset of Binge Eating and Bulimic Pathology: A 5-Year Prospective Study"; Eric Stice et al; 2008
Member Comments