What
Is...
Weight Cycling? |
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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).
Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity.
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If I regain lost weight, won't losing it again be even harder? |
A
person who repeatedly loses and gains weight should not have more trouble
trying to reach and maintain a healthy weight than a person attempting
to lose weight for the first time. Most studies show that weight cycling
does not affect one’s metabolic rate—the rate at which the body burns fuel
(food) for energy. Based on these findings, weight cycling should not affect
the success of future weight-loss efforts. Metabolism does, however, slow
down as a person ages. In addition, older people are often less physically
active than when they were younger. Regardless of your age, making regular
physical activity as well as healthy eating habits a part of your life
will aid weight loss and improve health overall.
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Will weight cycling leave me with more fat and less muscle 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, those who return to their original weights have the same amount
of fat and lean tissue (muscle) as they did prior to weight cycling. People
who exercise during a weight cycle may actually gain muscle.
Some people are concerned that weight cycling can put more fat around their abdominal (stomach) area. People who tend to carry excess fat in the stomach area (apple-shaped), instead of in the hips, thighs, and buttocks (pear-shaped), are more likely to develop type 2 diabetes, heart disease, and high blood pressure. Studies have not found, however, that after a weight cycle, people have more fat around their stomachs than they did before weight cycling.
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Is weight cycling harmful to my health? |
Some
studies suggest that weight cycling may increase the risk for certain health
problems. These include high blood pressure, high cholesterol, and gallbladder
disease. For adults who are not obese and do not have weight-related health
problems, experts recommend maintaining a stable weight to avoid any potential
health risks associated with weight cycling. Obese adults, however, should
continue to try to achieve modest weight loss to improve overall health
and reduce the risk of developing obesity-related diseases.
Losing and regaining weight may have a negative psychological effect if you let yourself become discouraged or depressed. Weight cycling should not be a reason to “feel like a failure.” Instead it is a reason to refocus on making long-term changes in your diet and level of physical activity to help you keep off the pounds you lose. |
Is staying overweight healthier than weight cycling? |
It is not known for certain whether weight cycling
causes health problems. The diseases associated with being obese, however,
are well known. These include:
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Conclusions |
Further research on the effects of weight cycling
is needed. In the meantime, if you are obese or are overweight and suffer
from weight-related health problems, try to improve your health by achieving
a modest weight loss. Although weight cycling may have some effect on disease
risk, the serious health problems resulting from obesity are clearly understood.
If you need to lose weight, you should be ready to commit to lifelong changes
in your eating and physical activity behaviors.
If you are not obese or overweight with weight-related health problems, maintain your weight. Focus on adopting healthful eating habits and enjoying regular physical activity to manage weight and promote health for life.
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For Further Reading |
Active
at Any Size.
Nutrition and Your Health: Dietary Guidelines for Americans, 2000, 5th Edition. Published by the United States Department of Agriculture (USDA) and the United States Department of Health and Human Services (DHHS) and for sale by the U.S. Government Printing Office, Superintendent of Documents, Mail Stop: SSOP, Washington, DC 20402-9328, or by calling the Federal Consumer Information Center at 1-888-878-3256. 16 Weight Loss and Nutrition Myths. |
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