10 reasons why yo-yo dieting ( repeatedly gaining and losing weight ) is bad for you.
Yo-yo dieting is like ‘doing the same thing over and over again and expecting different weight loss results’.
It’s a process that causes weight to go up and down like a yo-yo. This type of dieting is common
1. Increased Appetite Leads to More Weight Gain Over Time
During dieting, fat loss leads to decreased levels of the hormone leptin, which normally helps you feel full.
Under normal circumstances, your fat stores release leptin into the bloodstream. This tells the body that energy stores are available, and signals you to eat less.
As you lose fat, leptin decreases and appetite increases. This leads to increased appetite as the body tries to resupply depleted energy stores.
In addition, the loss of muscle mass during dieting causes the body to conserve energy (3).
When most people use a short-term diet to lose weight, they will regain 30–65% of that lost weight within one year (4).
Moreover, one in three dieters ends up heavier than before they dieted (3, 4).
This weight gain completes the “up” phase of yo-yo dieting, and may prompt dieters to begin another cycle of weight loss.
Losing weight causes the body to increase appetite and cling to its energy storage. As a result, some yo-yo dieters gain back more weight than they lost.
2. increased fat percentage
As soon as weight gain phase in yoyo dieting starts, fat is regained easily than muscle mass, leading to a higher percentage of fat in the body.
This makes weight loss harder for next time.
3. decreased muscle mass
Weight loss can lead to muscle loss, and this can deplete your muscle mass over yo-yo dieting cycles. Exercise and eat quality protein sources to mitigate your muscle loss.
4. Weight Gain can lead to Fatty Liver
Fatty liver is when the body stores excess fat inside the liver cells.
Obesity is a risk factor for developing a fatty liver, and gaining weight puts you particularly at risk .
Fatty liver is associated with changes in the way the liver metabolizes fats and sugars, increasing the risk of type 2 diabetes.
5. chances to diabetes (type 2) increases with yoyo dieting
Most weight regaining is associated with increased belly fat , which increases the risk of diabetes. The risk is greatest in those who end up at a higher weight than before their diet.
6. increased heart diseases chances
The risk of heart disease increases with weight gain and fluctuating weight. The greater the change in weight, the greater the risk. Weight cycling has been associated with coronary artery disease, a condition in which the arteries that supply the heart become narrow. the more weight lost and regained during yo-yo dieting, the greater the risk.
7. Yo-yo dieting can make you feel out of control, but it’s not a sign of personal weakness. It can be very frustrating to see the hard work you put into losing weight vanish during the rebound weight gain of yo-yo dieting. . If you haven’t found the long-term health changes you’re after with dieting, its time to try something else, something more logical and scientific.
8. . It May Be Worse Than Staying Overweight
Losing weight if you’re overweight improves your heart health, reduces your risk of diabetes and boosts your physical fitness .
Losing weight can also reverse fatty liver, improve sleep, reduce the risk of cancer, improve mood and extend the length and quality of your life .
In contrast, weight gain leads to the opposite of all these benefits
Yo-yo dieting is somewhere in between. It’s not as harmful as gaining weight, but still it has all possibilities about the adverse effects of weight regain being more dangerous .
What makes sense is that making small, permanent healthy lifestyle changes is the best option.
9. Short-Term Thinking Prevents Long-Term Lifestyle Changes
Most diets prescribe a set of rules to follow for a set period of time, usually to meet a weight loss goal or other health goal.
This kind of diet sets you up to fail, because it teaches you that the rules need to be followed until your goal is met.
Once you finish the diet, it is easy to slip back into the habits that caused weight gain to begin with.