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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.
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.
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| 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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High blood
pressure
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Heart disease
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Stroke
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Type 2 diabetes
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Certain types of
cancer
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Arthritis
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Gallbladder
disease.
Not every adult who is overweight
or obese has the same risk for disease. Whether you
are a man or woman, the amount and location of your
fat, and your family history of disease all play a
role in determining your disease risk. Experts
agree, however, that even a modest weight loss of
10 percent of body weight over a period of six
months or more can improve the health of an adult
who is overweight or obese.
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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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