Stop Weight Cycling and Yo-yo Diets: Weight & Health Series
What is “Yo-Yo-ing” or Weight Cycling?
Yo-yo dieting, or weight cycling, refers to the common phenomenon that occurs when a person goes through periods of weight loss followed by weight gain. Weight cycling is common, although exact estimates vary between studies, with 20% to 55% of women and 20% to 35% of men experiencing weight cycling. Adolescent athletes may experience weight cycling, given the prevalence of dieting in this demographic.
Since 95% of diets fail, which is classified as the initial weight loss not being sustainable long-term (beyond 1-5 years), weight cycling is common for those engaging in dieting behaviors. Long-term research shows us that weight gain is more likely to occur from prolonged dieting rather than weight loss because of a "preservation mode" our body enters in response to restriction. Our body is more likely to keep weight stable or gain weight while dieting out of an act of survival. Remember, when a diet fails, it is the plan failing, not you or your body.
Diets are not designed to meet an individual's needs, and regardless of what each diet will try and tell you (or sell you), nutrition programs & professionals should NEVER take a one-size-fits-all approach. Unsustainable and unrealistic dieting behaviors, such as restriction of food and/or overexercising, contribute to weight cycling. Research reveals the prevalence of weight cycling, with ⅔ of those who diet gaining back initial weight loss, if not more (often double). The real kicker is that weight cycling has more detrimental effects on health outcomes than maintaining a higher weight and rooting behaviors in self-care. We'll get to more of that a bit later. First, let's unpack how weight cycling happens.
Why does Weight Cycling happen?
Our body's biology is designed to protect us from starvation, historically the greatest threat to humans. This is how, collectively, we have survived as a species. The act of weight loss drives these biological forces that want to push bodyweight back to where it is comfortable (this is known as set-point… click here to read more). Suppose a human (in earlier ages) wasn't eating enough and wasn't motivated to find food. In that case, they might be sifted out through "survival of the fittest." Therefore, it is in your body's best interest to keep you motivated for food and your weight as stable as possible.
The Effects of Weight Cycling
As mentioned before, there is a greater risk of negative health outcomes with weight cycling than if one were to maintain their original weight. Weight cycling is associated with a greater risk of general mortality, mortality from cardiovascular disease, myocardial infarction, stroke, diabetes, high-density lipoprotein cholesterol, higher systolic and diastolic blood pressure, and suppressed immune function. Rather than focusing on weight as a contributing factor to health, we can put our efforts into improving behaviors that impact health, such as focusing on eating fruits/vegetables, limiting alcohol consumption, not smoking, and engaging in movement. (17) We will also find our true set-point weight range when creating positive, sustainable behavior change.
How to Stop Weight Cycling
Now that we know how behaviors impact our overall health rather than weight, how can we start making positive changes?
Begin small. When making an intention that involves a lot of change, think about how you can take one step forward toward that intention. For example, say you are not a morning person, and eating feels uncomfortable at the start of your day. Rather than planning to incorporate a typical breakfast into your routine, is it more reasonable to practice waking at a particular time more consistently then thinking about food as the second step? Once you have the first step consistently conquered, what would it be like to add a primer food (like a glass of juice or piece of toast) to begin your day, rather than the challenging and likely overwhelming "typical breakfast"? Tackle your intention one step at a time, making it more manageable.
Our behaviors that impact our health go beyond our relationship with food. Be curious about your relationship with movement or body as well. Consider your sleep routine, stress management, consumption of substances, hydration status, relationships, and mental health, as these all influence our health status too. Focusing on health-promoting behaviors and creating sustainable habits will go a long way in improving our overall well-being.
Tired of the endless loop of weight loss and gain? It's time to discover a sustainable path to health with personalized nutrition guidance. At CV Wellbeing, our team of experienced dietitians is dedicated to helping you achieve lasting weight management through balanced, science-backed nutritional strategies. Don't let weight cycling control your life. Reach out to us for a consultation and start your journey towards a healthier, happier you.