People often try multiple weight loss plans, losing weight and then gaining it back each time. This type of pattern is called yo-yo dieting or weight cycling, and although it’s not usually intentional, it is a reality for a large number of individuals.

Plenty of studies have been done on yo-yo dieting and its effect on the body. Let’s take a closer look at this issue and then draw some reasonable conclusions.

Falling into a yo-yo dieting pattern is actually pretty easy…follow my logic here. You find a diet you think will work well—you lose weight—you realize you can’t follow the plan forever or you reach your weight goal—you go off the plan—gradually weight starts to come back. When your weight gets back up to an uncomfortable level, you try yet another plan, and the whole process starts over again. Sound familiar?

In the past, this scenario was thought to have adverse consequences on body composition, health, metabolic rate and future weight loss attempts. Recent research hasn’t necessarily found this to be the case, though there are certainly short-term changes in all of these variables when your weight fluctuates up and down.

A study in the Journal of the American Dietetic Association looked at the measured resting metabolic rates of overweight women who had chronically dieted, and then compared these values to predicted values from two different metabolic equations. There were no differences between measured and predicted metabolic rates. The researchers concluded that chronic dieting does not cause a prolonged decrease in resting metabolic rate (1).

Additionally, the National Task Force on the Prevention and Treatment of Obesity conducted a study and found that weight cycling has no adverse effects on metabolic rate, body composition, risk factors for cardiovascular disease or on future weight loss efforts (2).

Both studies offer pretty convincing evidence that chronic dieters are no worse off after repeated weight loss attempts; however, there is another side to the story. Some researchers, such as Brownell and Rodin, are convinced that weight cycling and the potential for adverse consequences are still up for debate.

They believe subsequent weight loss efforts could be more difficult under certain circumstances, and some individuals may regain weight faster as a result of weight cycling.

They also acknowledge that previous studies linked weight cycling with mental disorders, life dissatisfaction and binge eating.

They point out that epidemiological research shows an association between weight fluctuations and disease and death as well. The exact reason for this is not fully understood (3).

So, yo-yo dieting may not be as detrimental to your body as we once thought, but why put yourself through it? There’s a better way of achieving weight loss and improved health and performance, and the results are more permanent. The foundations include sound nutrition, a comprehensive exercise program and a healthy mindset to facilitate behavior change. Consistency is incredibly important as well. Once you’re able to make these commitments, a long-term, healthy lifestyle is just around the corner.

References:

McCargar L et al. Chronic dieting does not result in a sustained reduction in resting metabolic rate in overweight women. Journal of the American Dietetic Association. 96: 1175-77, 1996.

National Task Force on the Prevention and Treatment of Obesity. Weight Cycling. Journal of the American Medical Association. 272: 1196-1202, 1994.

Brownell K, Rodin J. Medical, metabolic and psychological effects of weight cycling. Archives of Internal Medicine. 154(12): 1325-30, 1994.