Worried about how to lose weight in spite of repeated cycles of weight loss and regain? New research offers hope that a history of yo-yo dieting does not matter. Here are the results of a recent study.
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Debate About How to Lose Weight
More than 100 diets have been popularized over the past few decades. Choosing one that works for long-term weight loss and weight management is always going to be a challenge, because they don’t all work the same for everyone. Moreover, repeated weight loss and regain has spawned the adage that, the more you yo-yo the harder it is to lose weight each time you start a new diet.
Researchers at the Fred Hutchinson Cancer Research Center in Seattle have begun to show that yo-yo dieting does not cause long-term resistance to weight loss. The results of a recent study show that weight loss for yo-yo dieters is not significantly different from weight loss for others. This is a limited study in several ways, although it gives hope to those who are worried about doing permanent damage from repeated bouts of weight loss.
Here are the basic reference data and results of the study, followed by my comments on what they really mean and what we still do not know.
Mason C, Foster-Schubert KE, Imayama I, Xiao L, Kong A, Campbell KL, Duggan CR, Wang CY, Alfano CM, Ulrich CM, Blackburn GL, McTiernan A. History of weight cycling does not impede future weight loss or metabolic improvements in postmenopausal women. Metabolism. 2012 Aug 13. [Epub ahead of print]
The study began with 439 overweight, inactive, postmenopausal women. They were divided into four groups and randomly assigned to one of the following: A) dietary weight loss with a 10% weight loss goal (N=118); B) moderate-to-vigorous intensity aerobic exercise for 45min/day, 5days/week (n=117); C) both dietary weight loss and exercise (n=117); or, D) control (n=87). Women were categorized as non-cyclers, moderate-cyclers (3 or fewer losses of at least 10 lbs), or severe-cyclers (more than 3 losses of at least 20 lbs). Statistical comparisons were made for weight, body composition, blood pressure, insulin, C-peptide, glucose, insulin resistance (HOMA-IR), C-reactive protein, leptin, adiponectin, and interleukin-6.
The only differences among groups showed that moderate and severe cyclers (combined) had a greater improvement in HOMA-IR compared to non-cyclers participating in the exercise only intervention. There were no apparent differences in the other groups. The authors of the study concluded that a history of weight loss cycling does not have a negative impact on subsequent efforts in dieting.
Constraints of the Study
This study involved a limited population of 439 subjects who were all postmenopausal women, ages 50-75. Each was assigned a daily caloric intake, between 1200 to 2000 calories, depending on starting weight. Fewer than 30 percent of daily calories were from fat. Exercise included a moderate level of effort 5 days per week, which included brisk walking for 45 minutes each day.
What we know from this study hinges on the general applicability of the age group, gender, postmenopausal development, dietary restrictions, and exercise protocol. We do not know how important these variables might be after the study period, which was 12 months, regarding long-term weight management. We also do not know how important they might be for men or for premenopausal women.
Comment on Weight Loss Results
Those who followed dietary restrictions alone lost on average about 9 percent (or 16 lbs) of their starting weight. Those who included exercise with dietary restrictions lost an average of 11 percent (or 20 lbs) of their starting weight.
The range of weight loss, 16 to 20 pounds over 12 months, averaged out to be about 1.3 to 1.7 lbs per month. The good news is that a previous history of yo-yo dieting did not undermine these results. This is wonderful hope for others who have already gone through multiple cycles of weight loss and regain.
The bad news is that averaging 1.7 lbs per month is much slower than it should be. Results from the right dietary modifications and the right exercise programs routinely provide a 10-fold faster weight loss than that. The next step for the researchers in the study reported here should be to find out how effective weight loss can be, for non-cyclers as well as for moderate to severe cyclers, from a more substantial protocol than the one they used.
Reporting on how to lose weight,
Dr. D
This was a very interesting article and I have been reading things like this about 2 years now to try and get the right mixture of diet and exercise that will work for me. I was doing South Beach and it worked really well but I went over the road for 6 months and got off of that and now it is really hard to go back. What can I do?
I have been trying to lose weight for so long that I am actually getting tired of trying, maybe the weight I am at is my ideal weight because I get to a point and stop gaining but can’t lose it either. I just refuse to believe that though because I am uncomfortable in my clothes and I can’t do the things I want to do. I already do low carb any other advice?
The thing about this study is that the women who were tested were cyclers. This means that all they engaged in was steady aerobic exercise. I don’t think there were any high impact, muscle building workouts. My point is that there has to be some muscle building because muscle cells are fat burning cells, no? That is why the new workouts that are sold include strength building routines.
Traveling with dietary restrictions, whether medical necessity or by choice, is getting easier. Websites like this one and those devoted to vegetarian and vegan eating around the world list user-recommended options. People with diet-restricting conditions like Davidson’s are sharing their struggles and tips online to find safe and delicious food abroad. And tourism is developing around the concept of animals as friends, not a source of your food.
The day I told my spouse about Domestic Discipline, I began my submission. I did something he has been harassing asking me to do for years. I went to bed “at a reasonable hour” and got at least 7 hours of sleep. My definition of reasonable was 4-5 hours of sleep. In that first month of submitting, May, I lost 15 pounds. My point is discipline and sleep also help in fat loss.
This is great because this is exactly what I am a yo yo dieter. I am tired of the yo yo and want to lose it for good once and for all. This article I hope is going to help me do just that. Thank you so much for the help you have given us I look forward to seeing more post from you in the near future. Great job keep up the good work.
For those planning to lose weight, my advice is that it is best that you opt for a slow weight loss program. While rapid weight loss can bring noticeable results within a short time, it may not be the most effective way to lose weight, and it can also lead to certain health problems. Slow weight loss requires patience, but it will give you better results in the long run.
I have been hearing quite a bit about African Mango extract supplements ever since Dr. Oz cause a cyberspace craze when he mentioned it on one of his shows. Dr. Oz may as well be the wizard of Oz seeing as how his word is like law and how the masses hang on his advice and will buy up anything he endorses.
There is constant debate about whether you should count calories. Some say you definitely need to count calories in order to lose weight. People tend to overestimate their physical activity and underestimate their calories. Don’t rely on eyeballing your caloric intake or trying to estimate it. Instead, every day write down what you eat, the corresponding calories, and your physical activity. To make it easier for you to quantify your physical activity, wear a pedometer.
Hi, Virginia: The first thing that comes to mind for additional advice is to do a 24-hour fast (e.g., dinner to dinner) once or twice per week. This is a great way to accelerate your results and lock them in for the long term.
All the best,
Dennis