Yo-yo dieting involves unhealthy weight loss methods and constant fluctuations in weight. It can lead to a slower metabolism, loss of muscle tone, and increased risk for heart disease. Slow and steady weight loss through a healthy diet and exercise is recommended.
The YoYo diet refers to constant fluctuations in weight through unhealthy weight loss methods. The name comes from the spinning toy that moves up and down several times. Similarly, yo-yo dieters repeatedly move up and down in their weight gain and loss. Yoyo dieting is a health risk and an ineffective way to lose weight and keep it off.
The dieter often tries to lose weight too fast. He or she may skip meals, cut calories too much, or go on fad diets. Fad diets are those that severely restrict calories and/or stress extreme eating, such as eating only grapefruit or cabbage soup. Although initial weight loss can easily result from these efforts, the later effects on the body can further limit weight loss because the body’s metabolism tends to slow.
Metabolism refers to the body’s food burning system. When calories or nutrition are too limited, the body defends itself against starvation by storing energy and this causes a slower metabolism. A slower metabolism leads to slower weight loss and can also lead to loss of muscle tone. The dieter often becomes frustrated that the crash diet is no longer working and indulges in overeating and/or eating back to the same amount of calories and fat as before starting the diet. The increase in fat and calories leads to weight gain and because the metabolism is affected again, the dieter may end up having a higher body weight than before the diet.
When the dieter tries to lose weight again, the yo-yo dieting cycle occurs and tends to continue with alternating periods of weight loss and weight gain. The constant fluctuations in weight further compromise the metabolism and stress the organs. For example, several studies have indicated that yo-yo dieting puts dieters at increased risk for heart disease.
Fad diets and yoyo diets should always be avoided. Instead, weight loss should be seen as a slow and steady process that involves a healthy, balanced diet and regular physical exercise. It has been shown that the body’s metabolism works more efficiently when breakfast is eaten and small meals and snacks are eaten every few hours throughout the day. A doctor can recommend eating and exercise plans that are coordinated with the patient’s overall health.
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