In the ongoing quest for weight management, the phenomenon of "yo-yo dieting"—a cycle of losing and regaining weight—has been a topic of much debate and research. A 2013 study on mice provides some insight into this cycle. The study compared three dietary patterns: a high-fat diet, a low-fat diet, and a cycled diet where mice alternated between high-fat and low-fat foods every four weeks throughout their lives. Surprisingly, the weight-cycled mice showed no significant difference in lifespan compared to their low-fat-fed counterparts, despite spending half of their lives overweight and consuming a high-fat diet.
A comprehensive review of 23 studies supports the notion that weight cycling does not necessarily lead to adverse effects on body weight, body composition, or metabolic rate. However, the aftermath of dieting can leave lasting impacts on hormone levels related to appetite and metabolism. One year post-dieting, hormones such as leptin, insulin, and ghrelin remain altered from their baseline levels, often driving increased appetite and subsequent weight regain. Statistics reveal that approximately 30% to 35% of lost weight is regained within a year, with half of individuals returning to their baseline weight by the fifth year.
The psychological impact of this cycle is also significant. A study involving 36 weight-cycling adults found that many experienced feelings of shame and stigma following weight regain. Exacerbating these challenges are certain genetic factors that make individuals more susceptible to developing addictive responses to food. Dr. Franchell Hamilton, a bariatric surgeon, emphasizes the role of neurology and genetics in addressing weight regain.
“People with mutations in dopaminergic genes often need an ‘excess’ of something to feel dopamine, such as food,” – Hamilton
Dr. Hamilton employs techniques such as cognitive behavioral therapy and biofeedback to help patients assess their responses to food. She explains the process in practical terms:
“Then we discuss how to swap out low-calorie, healthier alternatives that meet those specific needs.” – Hamilton
Meanwhile, Dr. Kyra Bobinet, CEO and founder of Fresh Tri, advocates for incorporating resistance or strength training into daily routines alongside adequate protein intake to preserve muscle mass during weight loss efforts. Her approach also considers the neurological aspect of dieting.
“This kept the habenula quiet and not activated, by searching for a new iteration, modifying it, and adjusting it,” – Bobinet
The habenula, a brain region implicated in compulsive food intake and stress-induced eating, plays a crucial role in this process. Dr. Bobinet highlights the importance of understanding how neuroplasticity can be harnessed for habit formation.
“We know the brain has neuroplasticity. The more you repeat something, the more it becomes habitual.” – Bobinet
Individuals who engage in yo-yo dieting often experience temporary pride in weight loss but later succumb to feelings of failure upon regaining weight. This emotional rollercoaster is highlighted by Romo’s observation:
“Once they started yo-yo dieting, people temporarily felt pride for losing the weight, but later felt shame and like a failure when they regained the weight,” – Romo
However, there is hope for rewiring these responses over time:
“Over time, they can pass by a billboard advertising soda or a hamburger with fries and not have any type of palpable response because we’ve rewired the brain.” – Romo
Despite these challenges, experts like Weintraub urge individuals not to shy away from striving for a healthy body weight due to fears of suboptimal results.
“The essential message is that while repeated ‘yo-yo dieting’ may have adverse health effects, attempts to achieve a healthy body weight should not be avoided for fear of less-than-optimal results.” – Weintraub
The concept of "obesogenic memory," wherein fat cells remember their prior obese state and attempt to revert to it, adds another layer of complexity to the issue.
“how an obesogenic memory is maintained in cells on a molecular level,” – Hinte
“may be linked to the ‘yo-yo effect’ because the fat cells ‘remember’ their prior obese state and likely aim to return to it. This means that one would have to ‘fight’ this obesogenic memory to maintain body weight.” – Hinte
The physiological responses that accompany this cycle further complicate efforts to maintain weight loss.
“Our cravings increase. Our basal metabolic rate decreases, and we burn less energy. These push back against the weight loss we attain with lifestyle modifications.” – Weintraub
Ultimately, yo-yo dieting can lead to what has been described as:
“a vicious cycle of obesity, followed by weight loss, followed by weight regain, and so on.” – (no attribution)
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