Yo-Yo Dieters Shouldn't Give Up on Weight Loss
Jennifer D'Angelo Friedman, SELF magazine
You've heard what they say about yo-yo dieting -- in the end, it will only make you pack on pounds. But while losing weight and gaining it back in "cycles" isn't ideal, it's no reason to give up on weight loss, according to a new study.
According to the study, published online in the journal Metabolism, a history of yo-yo dieting (aka weight cycling) does not negatively affect metabolism or the ability to lose weight in the long term, says the study's senior author, Anne McTiernan, M.D., Ph.D., of the Fred Hutchinson Cancer Research Center.
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"What we found was that even if you've had this experience several times in your life, it doesn't make you any less successful at weight loss with a structured lifestyle change program," she tells HealthySELF.
The study was based on 439 overweight-to-obese, sedentary Seattle-area women, ages 50 to 75, who participated in various diet and exercise programs. Although severe weight cyclers (who had lost and gained at least 20 pounds on three or more occasions over their lifetimes) were about 20 pounds heavier than non-cyclers at the start of the study, at the end of the study, the researchers found no significant differences between those who yo-yo dieted and those who didn't with regard to weight loss, percentage of body fat and lean muscle mass gained or lost and blood concentrations of hormones that regulate weight. In fact, the "yo-yo dieters" were able to keep the weight off for at least a year (the researchers are analyzing additional follow-up data now).
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So why do so many Americans engage in yo-yo dieting to being with? "Many people make short-term changes to lose weight, and then go back to previous habits after they lose weight. If their calorie intake is now greater than their basic needs and what they expend with exercise, they'll gain weight," McTiernan explains. It doesn't help, she adds, that we live in an "obesegenic" environment, with ample access to high-calorie foods and low access to ways to keep physically active.
While this study focused on women 50-75, McTiernan says younger women who have lost and regained weight can also look at what they did before, and make changes accordingly.
"If you did a crash diet, then perhaps it's time to make real lifestyle changes to eat healthier, lower-calorie foods," she suggests. "For some, a structured group program works. We found that accountability is key -- knowing what you're eating, writing it down and taking control of what you're eating by preparing more of your own meals. Make sure to keep physically active -- at least 150 minutes/week of moderate or vigorous activity. This will help keep weight off in the long run."
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Most importantly, the study found that those who have tried and failed to keep weight off should keep on trying.
"It's never to late to start again," McTiernan says. "Experts believe that it's healthier to get the weight off than any risk you might have from cycling." Time to start updating that food journal again!
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