Tips on How to Stop It, and Why it’s Dangerous

• Yo-yo dieting refers to a cycle that results in weight loss and then gain, often caused by unsustainable weight reduction plans.
• Yo-yo Dieting can be dangerous for your health. It increases the risk of developing heart disease and high blood sugar.
• You can stop yo-yo dietting by eating healthy and sustainable food. Here are some tips.
• For more information, visit Insider’s Health Reference Library.

Yo-yo (also known as weight cycling) is a way to lose and gain weight repeatedly so that your weight fluctuates.

Although people think of

weight loss

Although yo-yo diets can seem healthy, they can actually cause damage to your health.Heart disease,High blood pressure?, andBMI higher over time.

How to stop yo yo dieting

There are steps you can take to end the cycle of yo-yo diets if you have difficulty losing weight long-term. Jean-Pierre Montani, MD,An expert on obesity and weight cycling, a professor at Fribourg University.

Montani states that the key to lasting weight loss is gradual approach to dieting. “Weight loss goals should be for the long term, not for the next 3 months,” says Montani.

Montani suggests some changes to help you get rid of extreme calorie-cutting and begin losing weight on a more sustainable basis.

1. StartCook your own foodDo not eat take-out or fast food. It has been shown that people who do this tend to eat diets that adhere to the nutritionist-backed Mediterranean diet or DASH diet.
2. AvoidProcessed foodsRefined SugarsBecause they have a higher BMI.
3. Take a sip of waterBig glass of waterAvoid soda consumption before you eat.
4. Increase the amount of vegetables you eatThese should be eaten at the start of your mealYou can reduce your appetite to make it less likely that you overeat calorie-dense food like meat or starchy sides.

Casazza believes that a balanced diet will be more sustainable than avoiding your favourite, less healthy foods. Be mindful of how much you eat.

Keep that in mind “it is in the human nature to try to lose in 2 months the weight one has gained in two years, but the body does not like those rapid corrections,” Montani says.

As you lose weight, your metabolism will slow down. This is because you will need fewer calories to survive if you lose weight.

The hormones that control your appetite may not change as fast as your weight. Once you lose weight, it may be difficult to maintain it. These tips can help you curb your appetite while it adjusts to your new norm.

How to approach yo-yo diet differently

Yo-yo diets have been linked to binge eating disorder. This is a condition in which people eat excessively and are unable to control themselves.

Actually,2013 studyPeople who are involved in multiple diets are more likely be affected by binge-eating disorder. It is not clear if yo-yo diets actually cause binge eating behaviors.

If you are suffering from an eating disorder, such as binge-eating disorder, or any other eating disorder, and want to end the cycle of yo yo dieting, then you need to use a different approach to this article.

“With any eating disorder, it is not about the food, rather underlying mental health concerns,”Says Krista CasazzaDr., a University of Alabama at Birmingham professor and dietitian.

Check out our articles about how to identify a binge-eating disorder and how you can stop it.

It is important to stop yo yo dieting

A change in your weight can have a devastating effect on your heart. Take a look at these tips:StudyPublished in 2007, the study found that people who maintained a steady weight were more likely to have better markers of cardiovascular health than those who gained weight 15 years later. Even for obese people, this was true.

Obese

People with a stable body weight.

Montani states that weight loss can improve blood pressure, heart rate and kidney function. These measures are not effective if you quickly gain weight.Temporarily, you may temporarily reach unhealthy levels.

Montani states that overshoots can prove to be very harmful if they are repeated too often. This can be dangerous in the long-term.Your heart and kidneys can be damaged.

If you are obese or overweight, weight loss is beneficial for your health. But, a crash diet won’t change your weight, and you may gain more weight. A gradual approach to weight loss is the best way to achieve lasting results.

Insider’s takeaway

Yo-yo diets are a vicious circle of weight loss, gain and re-loss that can lead to frustration but also long-term health problems.

It is important to lose weight if you are obese or overweight.

You can help by following a diet you can see yourself sticking to for many years. Limit processed foods and make more home-cooked meals.