Keeping the weight off after losing it on a diet is quite a challenging task. In fact, some dieters gain back even more weight than they lost, and it becomes even harder to lose the same weight next time. The experience of repeated episodes of weight loss followed by weight gain, then weight loss again is called yo-yo dieting. What most dieters fail to understand is that yo-yo dieting has serious risk factors associated with repeated weight-gain-Weight-loss cycle.
Yo-yo dieting can also be very exhausting since most of your life is dictated by food. Worse still, yo-yo dieting can be a very damaging dieting regime to your body and even prevent you from losing any more weight in future. Below are some of the negative effects of yo-yo dieting you may not have known.
1. Results are never consistent
The fact is that yo-yo dieting is not a permanent solution. Its often restrictive and cuts off most healthy foods that contribute to minerals and vitamins that your body requires to in order to grow healthy and look good. The result is that you will never have a peace of mind at any one point on this roller costar.
2. Leads to depression
Yo-yo dieting comes with psychological effects that can severely affect your body, which leads to depression and diminished confidence because you are never happy with how you feel. There is a general perception that when you lose weight, your life will be great, and you will get more dates, a better job and be treated better in general. Well, that is not necessarily true, however, yo-yo dieting makes you believe that by losing weight, your life will go up â€“and vice versa. This can cause real and unnecessary mood swings.
3. Less Muscle, More Fat
While yo-yo dieting may initially help you lose some fat, in the long run, you will most likely regain that weight and more. Additionally, low-calorie diets often cause muscle wasting; this means is that once you resume your normal eating habits, you will be left with a body physique that doesn’t have muscle and caries excess fat. This excess body fat comes with a series of health consequences including chronic illnesses such as Type 2 diabetes and coronary artery disease
4. It makes you fixated on unrealistic weight goals
Yo-yo dieting exists because most people do not have a backup plan; so it basically becomes a desperate measure, especially when you have a certain weight target that you think you should achieve. The problem with this is that even if you hit that number on the scale, or lower, it’s impossible to just stay there. Everyone has a range of weight at least 2-5kgs that they will naturally fluctuate within.
5. Harms your metabolism
Yo-yo dieting is commonly associated with reduced basal metabolic rate, which harms your metabolism. Calorie depreciation that exceeds 20 days can cause your body to adjust its basal metabolic rate to match your calorie intake. This starvation mode can negatively affect your body long after the calorie restriction occurred. Another negative effect of Yo-yo dieting is that it increases your leptin levels, which increases your appetite, food cravings and a decrease in metabolism
6. Encourages two very different eating patterns
Yo-yo dieting actually promotes two totally different eating habits; one that is very restrictive with no fun, and the other one full of favorite foods. The back and forth pattern between the two extremes offers quick results but it’s very exhausting. It’s more like stretching a rubber band; the further you stretch, the harder the stretch brings you back. So when you regain weight, it’s often more than what you lost. Now, with all this restrictions without actual habits in place, you always feel like you are missing something and you just look forward to devouring those cheat foods again. The best thing to do is develop a conscious diet plan that has all your favorite foods in order to stay happy.
7. Makes it difficult to lose weight
Theoretically, dieting is meant to help you improve your overall health, however, as we’ve just mentioned, yo-yo dieting does more harm than good. When dieting is done at a slower and more gradual pace, your internal processes can easily adjust and catch up with the new developments, and yield the desired results. On the contrary, when there are too many sudden changes or adjustments in your eating routine, your body senses that there is a problem and resists. Cortisol, adrenal and Leptine rises, and hormones become imbalanced which shoots up your hunger punks. To make matters worse, any exercise incorporated only causes further fatigue and damages your metabolic system. At this point, the more you push, the harder your body rebels, and you may even end up adding weight instead.
8. Can decrease your lifespan
With all these negative effects that yo-yo dieting brings to the table, your overall health and well-being is definitely at risk with limited chances of living a long, quality life.
Since this kind of dieting is not sustainable, the old unhealthy eating habits will always come back, causing you to regain more weight, retain body fat and subsequently least to muscle wasting. Now with the increase in cortisol and leptin, you run the risk of developing artery damage, type 2 diabetes, decreased energy and possibilities of a heart attack.
Yo-yo dieting can cause inflammation in your body which increases your risk of developing cardiovascular disorders. Research has revealed that weight cycling further puts you at the risk of stroke, heart attack, metabolic syndrome, hypertension, visceral fat accumulation, and increased risk for insulin resistance. Other risks associated with weight cycling include glomerular filtration rate and fluctuations in blood pressure and blood glucose.
Judging from the above deliberations, yo-yo dieting habit is unhealthy and should be avoided at all costs. You should avoid trying to lose weigh quickly by making sudden changes or adjustments in your diet. So, instead of adopting the yo-yo restrictive diet, try using a safer, healthier and more permanent approach to weight loss. Ideally, weight loss should be slow, consistent and should happen over a long period of time; try not to lose more than 2 pounds a week. If you have already done some damage with the yo-yo dieting, try eating more protein and do a little more of strength training.