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Weight Cycling
(2313 total words in this text)
(3320 Reads)
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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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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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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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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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It is not known for certain whether weight cycling causes
health problems. The diseases associated with being obese, however, are
well known. These include:
- High
blood pressure
- Heart
disease
- Stroke
- Type
2 diabetes
- Certain
types of cancer
- Arthritis
- 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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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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