It’s always been thought that yo-yo dieting, or weight cycling, damages metabolism and makes it difficult to keep weight off in the long run. But new research published in the journal Metabolism, suggests otherwise, reporting that a history of yo-yo dieting does not negatively affect metabolism or the ability to lose weight long term.
“A history of unsuccessful weight loss should not dissuade an individual from future attempts to shed pounds or diminish the role of a healthy diet and regular physical activity in successful weight management,” said the study’s senior author Anne McTiernan, in a statement.
Researchers at Fred Hutchinson Cancer Research Center sought out to determine whether yo-yo dieters were at a disadvantage compared to non-weight-cyclers when it came to losing weight.
They randomly assigned 439 overweight-to-obese, sedentary women, ages 50 to 75, to one of four groups: reduced-calorie diet only, exercise only (mainly brisk walking), reduced-calorie diet plus exercise, and a control group that received no intervention.
Of the study participants overall, 18% (77 women) met the criteria for severe weight cycling (having reported losing 20 or more pounds on three or more occasions) and 24% (103 women) met the criteria for moderate weight cycling (having reported losing 10 or more pounds on three or more occasions).
At the end of the study, participants in the diet-only and diet-plus-exercise groups lost an average of 10% of their starting weight – for both weight cyclers and non-cyclers. Researchers reported no significant differences between those who yo-yo dieted and those who didn’t in their ability to successfully participate in diet and/or exercise programs, despite that severe weight cyclers were, on average, nearly 20 pounds heavier than non-cyclers at the start of the study.
Percentage of body fat and lean muscle mass gained or lost did not differ significantly between weight cyclers and non-cyclers, and neither did blood pressure, insulin sensitivity, or blood concentrations of hormones.
“To our knowledge, no previous studies have examined the effect of prior weight cycling on the body composition, metabolic and hormonal changes induced by a comprehensive lifestyle intervention in free-living women,” the authors wrote.
So there you have it! Don’t let a history of yo-yo dieting or weight fluctuations keep you from finding a diet and fitness plan you can stick to. No more excuses!
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