Yo-yo dieting: Here's why you should never practice it
What's the story
Weight cycling, or yo-yo dieting, is the recurring pattern of losing and regaining weight due to constantly starting and stopping diets. This trend is widespread in the United States of America, where fad diets and rapid weight loss plans are common. However, experts caution that yo-yo dieting can negatively impact both physical and mental health. A recent study delves into the risks associated with weight cycling and the difficulties people face in breaking this habit.
Effects
Psychological effects of yo-yo dieting
Several experts explain that yo-yo dieting often starts because of societal pressure to lose weight, not for health reasons. Gaining weight back can lead to shame and self-stigma, pushing individuals to adopt increasingly extreme measures to shed pounds again. Katelin Mueller, a graduate student at NC State mentioned during a study she conducted that people were so focused on losing weight with the yo-yo diet that they neglected to spend time with friends, family, and coworkers.
Study
Unhealthy behaviors associated with yo-yo dieting
Study participants in Mueller's research reported engaging in unhealthy weight management behaviors like binge or emotional eating, food restriction, memorizing calorie counts, excessive exercise, and avoiding social events with food. These practices often prove unsustainable, resulting in weight regain, frequently more than initially lost. Lindsay Wengler, MS, RD, CDN, CNSC, a registered dietitian specializing in eating disorders, shared with Very Well Fit that yo-yo dieting can heighten the risk of developing an eating disorder such as anorexia or bulimia.
Risks
Impact on metabolism and health risks
According to various studies, weight cycling can slow metabolism due to the body's reaction to under-eating, causing reduced thyroid function, increased fatigue, and mood swings. It can also raise the risk of type-2 diabetes, decrease muscle mass, and promote abdominal fat accumulation, which is linked to life-threatening conditions like heart disease and stroke. Expert nutritionists also warn that frequent yo-yo dieting can have lasting negative effects on health.
Escape
Breaking the yo-yo dieting cycle
To escape the yo-yo dieting cycle, experts suggest focusing on health rather than weight, adopting intuitive eating habits, practicing self-care and stress management, and consulting medical professionals. Experts advise addressing the root cause of one's desire for weight loss and understanding the thoughts behind food choices to halt weight cycling. However, it is crucial to acknowledge that breaking this cycle can be tough due to ingrained thought patterns, societal expectations, toxic diet culture, and pervasive weight stigma.