The concept of yo-yo dieting, or weight cycling, has been a common phenomenon for decades. This cyclical pattern of weight loss and weight gain often begins when individuals experiment with various diets. These diets often involve severe calorie restriction, leading to weight loss, followed by weight regain once the diet is abandoned. This process results in a pattern of weight gain and loss that resembles the up-and-down movement of a yo-yo.

According to Brooke Aggarwal, EdD, assistant professor of medical sciences at Columbia University’s Vagelos College of Physicians and Surgeons, yo-yo dieting is not a sound, healthy, or sustainable method for weight loss. Most people fail to maintain weight loss, regaining it within a year. This can cause harm to the metabolism and make future weight loss more challenging.

Moreover, there are potential dangers associated with yo-yo dieting. For instance, weight cycling disrupts the balance of hormones, particularly ghrelin, which regulates appetite, and leptin, which signals fullness. This disruption often leads to increased hunger and a tendancy to overeat, potentially exacerbating the yo-yo dieting cycle.

Other studies have tied yo-yo dieting to increased health risks. This includes a heightened risk of death and the development of chronic diseases like heart disease, diabetes, and stroke. The more frequently an individual gains and loses significant amounts of weight, the greater their overall cardiovascular risk becomes.

To avoid the pitfalls of yo-yo dieting, experts encourage adopting more sustainable diet and lifestyle practices. This includes consuming adequate protein, engaging in resistance training, maintaining good sleep hygiene, practicing mindful eating habits, and working with a registered nutritionist or dietitian to develop a personalized health plan.

While the pressure from societal beauty standards and significant life events may push some towards these harmful dieting cycles, breaking free is possible with the right guidance and support. Individuals trapped in a cycle of yo-yo dieting are encouraged to seek professional help, keep faith in the possibility of change, and focus on long-term health instead of short-term weight loss.