- The yo‑yo effect is the result of an inappropriately designed weight loss plan.
- Its prevalence is difficult to determine, but studies indicate that the yo‑yo effect occurs in 20‑35% of men and 20‑55% of women who try to lose weight.
- It turns out that the yo‑yo effect is not only an aesthetic issue but can also negatively impact various aspects of health.
What is the yo‑yo effect?
The yo‑yo effect or yo‑yo dieting refers to the regaining of body weight after a period of weight loss, often returning to levels comparable to, or even higher than, those before the weight loss. This means you are unable to maintain your new weight for an extended period, and once the "diet" ends, the weight returns, often along with previous habits.
The yo‑yo effect is a typical consequence of inappropriate weight loss methods, where diet and lifestyle changes are too radical and unsustainable. From an aesthetic and effort standpoint, the yo‑yo effect is undoubtedly undesirable, but it can also have implications for health.
Why is the yo‑yo effect risky?
1. Risk to cardiovascular health
Many studies confirm that not only excessive weight itself but also the repeated fluctuation of weight can increase the risk of damage to the heart and blood vessels. It has been shown that repeated cycles of weight gain and loss can adversely affect blood pressure and tissue sensitivity to insulin or contribute to the development of dyslipidaemia (abnormal lipid levels in the bloodstream). It is believed that the cause of these complications is the fact that the stress resulting from repeated weight loss and weight gain cannot be fully compensated for by the weight loss, which would otherwise lead to improvements in these parameters.
The yo‑yo effect can also have a negative impact on other areas of cardiovascular health, such as heart rate, sympathetic nervous system activity, blood glucose level, and overall heart load. Some studies have even suggested that the yo‑yo effect may promote fat deposition in the abdominal region, which is itself a risk factor for many diseases related to heart function, vascular function, or hormonal balance.
2. Risk to overall health
As outlined previously, repeated weight fluctuations can increase the risk of certain cardiovascular and metabolic complications. Studies have found substantial evidence supporting this claim, particularly concerning cardiovascular health. Although other risks are still a matter of debate, it is worth paying close attention to them.
Research suggests that individuals who experience repeated yo‑yo dieting are at a higher risk of developing disordered eating patterns or eating disorders. In addition, during restrictive weight loss episodes, there is a risk of significantly reducing the intake of some important nutrients, which in the long term can lead to muscle loss, reduced bone density, immune system disorders, and more.
3. Reduced motivation to maintain a normal weight
Maintaining a healthy weight is one of the most important factors for overall health. If the method of weight reduction is too restrictive and unsustainable, the motivation of overweight people to lose weight is likely to decrease. Moreover, these efforts are often followed by failure in the form of weight regain, further reducing the chances of successful weight maintenance in the future.
4. The formation of excess skin
Obesity affects all body systems, and the skin is no exception. Many differences in the structure and function of the skin and subcutaneous layers have been found in overweight people compared to healthy individuals, such as changes in protein fibre differentiation or an increased concentration of inflammatory markers.
Repeated cycles of weight loss followed by weight regain can lead to an accumulation of these changes, especially if the fluctuations are significant. This may increase the risk of developing excess skin after weight loss. Additionally, these changes in tissue structure can also complicate potential surgical procedures.
How to avoid the yo‑yo effect?
1. Set the right size calorie deficit
Setting the correct level of energy intake is crucial for effective weight loss and for maintaining it. If you set too aggressive a pace, not only will you suffer, but your body will, too. In fact, rapid weight loss leads to muscle loss and the yo‑yo effect. It's important to realise that maintaining a lower weight requires a complete lifestyle change. Otherwise, you can lose as many kilos as you want on short‑term "liquid" and "fruit" diets, but when you return to your "normal" routine, the kilos will come back.
2. Try to maintain your muscle mass
Maintaining muscle mass is essential for stability, mobility, overall health, and the weight loss process itself. The more muscle you have, the more energy you spontaneously burn, which can speed up your metabolism. The biggest danger to muscles during weight loss is too large an energy deficit and starvation. To protect your muscles, avoid exceeding a calorie deficit of 20%, ensure sufficient protein intake, include strength training, and don't forget to get a good night's sleep. By following these principles, fat will make up the largest proportion of the weight lost while muscle mass is preserved.
3. Forget about starvation
As mentioned earlier, starvation is not a desirable approach to losing weight. It can lead to muscle loss and make the weight loss process unpleasant. Additionally, you can't starve forever, so once you start eating again, the weight usually comes back.
Instead of pointless restrictions, focus on a complete lifestyle change. Choose foods that provide the nutrients you need but are low in calories, and incorporate regular exercise — the following points will explain why.
4. Consume whole and low‑calorie foods
When losing weight, try to avoid highly processed foods that are high in fat and sugar. These foods are calorie‑dense but only keep you full for a short while. Instead, opt for sources of complex carbohydrates with fibre, protein‑rich foods and healthy fats. This way, you'll get all the essential macronutrients you need and stay satiated for longer after eating.
In addition to these essential nutrients, fruits and vegetables are excellent additions to every meal. They are a source of fibre, vitamins, minerals and antioxidants, contain plenty of water and minimal calories, and will help you feel fuller.
5. Be physically active
If you want to take care of your health, regular exercise is essential. Physical activity positively impacts all systems in the body, including heart and blood vessel health, the immune system, cognitive function, and more. Additionally, when losing weight, regular exercise allows you to consume more food while still effectively reducing weight. The "trick" is to increase your energy expenditure, which then allows you to enjoy more calories on your plate.
6. Seek the help of a specialist
If you're feeling confused by the previous points and are unsure whether you can manage the weight loss process on your own, don't hesitate to contact a specialist — specifically, a nutritional therapist. With their help, you can be confident that the weight loss method will not compromise your health and will be sustainable. A nutritional therapist can prepare a tailor‑made nutrition plan according to your goals and requirements, ensuring it is as convenient as possible for you.
Bottom line
The yo‑yo effect is the result of an inappropriately designed weight loss regimen, where rapid weight loss is usually followed by weight regain. The cause is often a misunderstanding of the principles of a healthy lifestyle and the repeated practice of unsustainable diets, which become ineffective once normal eating habits resume.
Frequent weight fluctuations can negatively affect heart and blood vessel health, as well as metabolic processes in the body. Failure to lose weight successfully also dramatically reduces the likelihood that an overweight person will attempt it again. Instead of starving yourself to lose weight, focus on consuming enough energy to meet your needs, choosing whole, low‑calorie foods, and engaging in regular physical activity.
