6 Surprising Health Risks Associated With Yo-Yo Dieting

The media and pop culture give a lot of attention to dieting and weight loss. So if you've felt pressure to lose a few pounds, know that you're not alone. Even though weight and body size are not the best markers of good health, many people get into a cycle of weight loss and gain. 

Yo-yo dieting (weight cycling) is not an effective approach to weight loss. Restrictive diets usually aren't sustainable, and they’re harmful to your physical and mental health. But there are ways to break the cycle and keep a healthy metabolism.

What is yo-yo dieting (weight cycling)?

Yo-yo dieting describes the cycle of starting a diet, losing weight, stopping the diet, and regaining the weight. And this usually happens over a short period of time. A person may quickly drop 5 or 10 pounds only to gain it back in a few weeks. In other words, yo-yo dieting does not refer to gradual or sustained weight loss over a long period of time.

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A crash diet can sound tempting when you want to lose weight quickly. But this approach is usually counterproductive for long-term weight goals. 

Why yo-yo dieting does not work for weight loss

Yo-yo dieting is not an effective approach to weight loss for several reasons. All of these reasons are related to how your body is designed to protect you during times of restricted energy intake. This happens because humans evolved in a very different food environment. So the body developed ways to survive during long periods of food scarcity.

Slows your metabolism 

When you lose weight quickly — especially from calorie restriction — this sends a signal to your body that you are in “starvation mode.” So your body will make adjustments to match your new environment. This means it will:

• Slow down your metabolism to conserve energy 

• Hold onto fat longer to try and protect your energy stores

Changes your hormones

When you lose weight, your body makes less leptin. Leptin is a hormone that usually increases when you’re eating, and it tells your body when you’re full. So with less leptin, you feel hungrier. 

This makes it more likely — when you do eat — that you will eat more than your body needs. This is especially true when the diet ends. And this can lead to extra weight gain once you go back to your regular eating habits.

Changes your body composition

After losing weight, your body will want to restore balance as soon as possible. So when you start eating more, your body will gain fat more quickly than muscle. And once you finally gain back the fat you lost, your metabolism won’t kick up again until you add on the muscle (which takes longer). For most people, the end result is that they gain more weight than they lose. 

So yo-yo-dieting is counterproductive for weight loss, and it can have negative effects on other parts of your physical and mental health.

What are the negative health effects of yo-yo dieting?

Yo-yo dieting is hard on your body. So it can negatively affect your health and increase your risk for certain medical conditions. 

1. Heart disease

Research shows that changes in weight can increase a person’s risk of developing heart disease. This includes increased risk of a heart attack or stroke. And this holds true even if the person has no other risk factors.

2. Depression 

Weight cycling can take a toll on many parts of mental health, like your mood, stress level, and self-esteem. Research also shows that it increases the likelihood of depression. Researchers think this is related to stigma that is often associated with weight gain or higher body weight.

3. Diabetes 

Studies show that repeatedly losing and gaining weight affects metabolism. This also makes it harder for the body to respond to insulin, even if insulin levels are high. Insulin is an important hormone that helps to regulate how much sugar is in the blood. Increased insulin resistance can raise the likelihood of developing diabetes.

4. Weak muscles

As mentioned above, weight loss affects body composition and muscle mass. One study looked at this in adults diagnosed with obesity and found that weight cycling can lead to decreased muscle mass and strength.

5. Gallstones 

Weight cycling can lead to higher levels of insulin and leptin in the body. Higher levels of insulin and leptin in the blood may increase the likelihood of developing gallstones. 

Scientists found that men who lost and gained weight were at higher risk of developing gallstones. The risk increased the more weight they lost — and the more times that they had a cycle of weight loss and gain. 

6. Weaker immune system 

There’s early evidence that losing weight may weaken a person’s immune system. More specifically, a study found that women who had a history of weight cycling had lower immune cell function. This is compared to women who had a fairly stable weight history. But more research is needed to understand this connection. 

How can you stop yo-yo dieting?

It can be hard to break out of the yo-yo dieting cycle. But there are ways you may be able to help reset your thinking when it comes to weight and dieting. 

First, dieting and weight loss do not need to be health goals — no matter your size. Your size and weight are not always the best indicators of your health. Nourishing your body with balanced food choices is more important than a number on the scale.

To try and step out of the dieting mentality, it may help to change the way you think about food. For example, you can:

• Pay attention to the way a certain food or meal makes you feel, rather than its calorie content. 

• Try not to think about foods as “good” or “bad.” Similarly, try not to label your days as “good” or “bad” depending on what you ate.

• Be kind to yourself when you eat food for pleasure. Let yourself enjoy food, without punishing yourself for it later. For example, having a piece of cake does not mean you need to be more restrictive the next day. 

If weight loss is a health goal for you, give yourself time to reach that goal. This way, you can gradually make changes that are more gentle and sustainable for your body.

Here are other methods that may help you stop yo-yo dieting:

• Choose foods and snacks that are nutritious and keep you feeling full (such as nuts, prunes, and yogurt).

• Set small weight-loss goals — like losing 1 or 2 pounds over several weeks. And do not be hard on yourself if you don’t always meet them.

• Avoid restricting foods that you love.

• Enjoy a variety of foods in moderation.

• Find support in friends and family. 

• Connect with your provider or a nutritionist to develop a meal plan that meets your dietary needs.

How can you repair your metabolism after yo-yo dieting?

If you have recently been through a cycle of weight loss and gain, it’s normal to feel like your body is off balance. And you may notice some of the changes in metabolism we mentioned above. Don’t worry, your body is good at restoring balance. But it’s important to give it the right care and nutrients to get there. 

To help repair your metabolism after yo-yo dieting:

• Drink plenty of water.

• Eat small meals frequently (think every 3 to 4 hours).

• Eat a balanced plate of protein, fiber, and fats.

• Get enough calories (especially if you were cutting out a lot of high-fat or high-calorie foods when dieting).

Why trust our experts?

Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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