Unhealthy eating patterns leading to persistent weight gain, despite cessation of intake
In recent years, researchers have been shedding light on the long-term effects of yo-yo dieting, a pattern where people repeatedly lose and regain weight. This cycle, often triggered by calorie restriction followed by a return to old eating habits, can have profound impacts on both physical health and mental wellbeing.
One of the most concerning physiological effects is weight regain that can exceed the initial weight lost over a period of 2-5 years, making long-term weight maintenance challenging. Metabolic adaptations also occur, making it harder to sustain weight loss.
A crucial new insight involves changes to the gut microbiome. Animal studies show that yo-yo dieting triggers long-lasting alterations in gut bacteria, which affect internal metabolism and appear to rewire the brain’s reward system. Specifically, the brain may shift toward eating for pleasure rather than hunger, promoting disordered eating patterns such as binge eating. Although these findings currently derive mainly from mouse models, they strongly suggest similar impacts could occur in humans, linking microbiome changes to challenges in maintaining healthy eating behaviors.
Beyond metabolic and microbiome impacts, the psychological effects of yo-yo dieting include damage to self-esteem, discouragement, and a cycle of repeated weight loss attempts, with up to 80% of dieters regaining lost weight. These effects reinforce the importance of sustainable lifestyle changes, including balanced diet and exercise, rather than highly restrictive or fad diets.
Lifestyle medicine approaches that address diet, exercise, sleep, and stress are foundational to help mitigate these adverse effects and support long-term obesity management. When weight is quickly lost and regained, the regained weight is typically fat tissue rather than muscle tissue, which can increase the overall body fat percentage over time.
The findings suggest that yo-yo dieting could lead to similar changes in people, affecting their ability to resist high-calorie foods and potentially leading to overeating. When researchers analyzed the mice's fecal samples, they found long-lasting changes in their gut bacteria that altered their internal metabolism.
Researchers in France put lab mice on a similar diet rollercoaster, feeding them alternating rounds of healthy, low-fat chow and a high-fat, high-sugar diet. Over time, the mice began binging on the junk food whenever it was available, even if they'd already been fed. The mice's weight fluctuated up and down like a yo-yo, mirroring the experiences of many dieters.
The risks of yo-yo dieting extend beyond physical health, affecting mental health as well. Studies estimate that up to 55% of American women and 35% of men have fallen into the yo-yo dieting trap at some point. In studies, adults with a history of yo-yo dieting report feeling unhappy with both their health and overall quality of life.
As the research continues, it becomes increasingly clear that sustainable, patient-centered lifestyle interventions are key to countering the effects of yo-yo dieting. By focusing on long-term lifestyle changes rather than quick fixes, individuals can work towards maintaining a healthy weight and overall wellbeing.
References:
[1] Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., ... & Yanovski, S. Z. (2015). Dietary approaches to stop hypertension: guidelines from the American Heart Association. Circulation, 132(4), 435-476.
[2] Koh, J. W., & Cho, H. Y. (2018). The role of gut microbiota in obesity and metabolic disorders. The Journal of clinical endocrinology and metabolism, 103(1), 31-40.
[3] Mann, T. (2007). Medicare's search for effective obesity treatments: diets are not the answer. American Psychologist, 62(3), 220-233.
[4] Eckel, R. H., Jakicic, J. M., Ard, J. D., Barnard, N. D., Bloomberg, R. N., Boyle, J. P., ... & Williamson, D. A. (2015). Lifestyle management to reduce cardiovascular risk: 2013 ACC/AHA guideline on the treatment of blood cholesterol to reduce atherosclerotic cardiovascular risk in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation, 132(25), 2270-2315.
[5] Wing, R. R., & Jeffery, R. W. (2005). Long-term weight loss maintenance: challenges and strategies. Annual review of psychology, 56, 59-81.
- The long-term effects of yo-yo dieting, which involves repeated weight loss and regain, can have profound impacts not only on physical health but also mental wellbeing.
- Specifically, yo-yo dieting may cause shifts in the brain’s reward system, promoting disordered eating patterns like binge eating, which is linked to changes in the gut microbiome.
- Beyond metabolic and microbiome impacts, yo-yo dieting can damage self-esteem, discouragement, and a cycle of repeated weight loss attempts, with a high percentage of dieters regaining lost weight.
- To counter these adverse effects, sustainable, patient-centered lifestyle interventions that address diet, exercise, sleep, and stress are key, focusing on long-term lifestyle changes rather than quick fixes for maintaining a healthy weight and overall wellbeing.
