Does Yo Yo Dieting Speed Weight Loss?

Dieting and weight loss is big business. American's spend more than $40 billion a year to slim down, according to the National Eating Disorders Association. Unfortunately, most dieters regain weight within one to five years of losing it. This leads many people, women in particular, to embark on several diets that cause their weight to fluctuate or yo-yo, which in turn can lead to malnutrition and other health issues.

Yo-Yo Dieting

Yo-yo dieting refers to on and off dieting. People who get caught up in yo-yo dieting usually follow a low-calorie or restrictive diet for a period of time and lose weight, only to regain the weight once the diet is over. In many cases, dieters gain additional weight, leaving them heavier than before they started the diet.

Effectiveness

Diet and weight loss experts agree that yo-yo dieting may work in the short-run, but not over time. Most people can follow a rigid diet and lose weight for a short time, but eventually they feel deprived and return to their regular eating habits. Further, the body works to compensate for lower calories, slowing the metabolism and therefore weight loss as well. As a result, the weight returns.

Health Risks

The biggest concern with yo-yo dieting is the health impact. Many people who yo-yo diet gain extra weight, putting them at greater risk for weight-related problems such as heart disease and diabetes. Other health risks from yo-yo dieting include nutritional deficiency, vital organ damage or failure and osteoporosis. Further, research at the University of Pennsylvania in 2010 suggests that yo-yo dieting increases the stress hormone corticosterone and alters genes that regulate stress. As a result, dieters feel depressed and moody. Even more concerning is that the gene change remains, even after returning to a regular diet.

Slow and Steady Wins the Diet Race

While a strict diet can effect weight loss in the short-run, going back and forth between rigid and regular diets leads to weight gain and potential health problems. Diet experts recommend not dieting and instead making lifestyle changes that include healthy eating and regular exercise. Don't make extreme changes to your diet such as severely cutting back your calories or exercising too much, which can lead to more yo-yo dieting. Meet with your doctor or a dietitian to learn how many calories you should eat and the healthiest food options.