Weight
Cycling
(Re-printed with permission from Weight-control
Information Network)
What is Weight Cycling?
Weight cycling is the repeated loss and regain
of body weight. When weight cycling is the result of dieting, it is often called
"yo-yo" dieting. A weight cycle can range from small weight losses and gains
(5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle) .
You may have heard stories in the press
claiming that weight cycling may be harmful to your health. You also may have heard that
staying at one weight is better for you than weight cycling, even if you are obese.
However, no convincing evidence supports these claims, and most obesity researchers
believe that obese individuals should continue to try to control their body weight.
If I Regain Lost Weight, Won't Losing
It Again Be Even Harder?
People who repeatedly lose and regain weight
should not experience more difficulty losing weight each time they diet. Most studies have
shown that weight cycling does not affect one's metabolic rate. Metabolic rate is the rate
at which food is burned for energy. Based on these findings, weight cycling should not
affect the success of future weight loss efforts. However, everyone, whether they have
dieted or not, experiences a slowing of the metabolism as they age. In addition, older
people are often less physically active then when they were younger. Therefore, people
often find it more difficult to lose weight as they get older.
Will Weight Cycling Leave Me With More
Fat and Less Lean Tissue Than if I Had Not Dieted at All?
Weight cycling has not been proven to increase
the amount of fat tissue in people who lose and regain weight. Researchers have found that
after a weight cycle people have the same amount of fat and lean tissue as they did prior
to weight cycling.
Some people are concerned that weight cycling
can cause more fat to collect in the abdominal area. People who tend to carry their excess
fat in the abdominal area (apple-shaped), instead of in the hips and buttocks
(pear-shaped), are more likely to develop the health problems associated with obesity.
However, studies have not found that after a weight cycle people have more abdominal fat
than they did before weight cycling.
Is Weight Cycling Harmful to My
Health?
A number of studies have suggested that weight
cycling (and weight loss) may be associated with an increase in mortality. Unfortunately,
these studies were not designed to answer the question of how intentional weight loss by
an obese person affects health. Most of the studies did not distinguish between those who
lost and regained weight through dieting from those whose change in weight may have been
due to other reasons, such as unsuspected illness or stress. In addition, most of the
people followed in these studies were not obese. In fact, some evidence shows that if
weight cycling does have any negative effects on health, they are seen mostly in people of
low or normal weight. Some studies have looked at the relationship between weight cycling
and risk factors for illness, such as high blood pressure, high blood cholesterol, or high
blood sugar. Most of these studies have not found an association between weight cycling
and harmful changes in risk factors.
Is Remaining Overweight Healthier Than
Weight Cycling?
At this time, no conclusive studies have shown
that weight cycling is harmful to the health of an obese person. On the other hand, the
health risks of obesity are well known. The costs of obesity-related illnesses are more
than $39 billion each year. Obesity is linked to serious medical conditions such as:
High blood pressure
Heart disease
Stroke
Diabetes
Certain types of cancer
Gout, and
Gallbladder disease.
Not everyone who is obese has the same risk
for these conditions--a person's sex, amount of fat, location of fat, and family history
of disease all play a role in determining an individual's risk of obesity-related
problems. However, experts agree that even a modest weight loss can improve the health of
an obese person.
Conclusions
Further research on the effects of weight
cycling is needed. In the meantime, if you are obese, don't let fear of weight cycling
stop you from achieving a modest weight loss. Although health problems associated with
weight cycling have not been proven, the health-related problems of obesity are well
known.
If you are not obese and have no risk factors
for obesity-related illness, focus on preventing further weight gain by increasing your
exercise and eating healthy foods, rather than trying to lose weight. If you do need to
lose weight, you should be ready to commit to lifelong changes in your eating behaviors,
diet, and physical activity.
