What is the yo-yo effect and how do you avoid it?
The yo-yo effect describes the weight regain that follows a diet once old eating habits return. The factors most often cited are adaptive thermogenesis and slipping back into pre-diet routines.
The physiological side
Fothergill et al. (2016) followed contestants from the TV show "The Biggest Loser" six years after their diet. Their basal metabolic rate sat an average of 500 kcal below the expected value — a consequence of adaptive thermogenesis, which can persist years after major weight loss. Dulloo et al. (2015) describe similar effects in controlled metabolism studies.
The behavioral side
Going back to pre-diet habits creates an energy surplus relative to a total expenditure that is now lower than before. In a long-term analysis, Stubbs et al. (2011) identified three protective factors: continuous self-monitoring, high protein intake, and regular physical activity.
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- Fothergill, E., et al. (2016). Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity, 24(8). PubMed
- Dulloo, A. G., et al. (2015). How dieting makes the lean fatter: from a perspective of body composition autoregulation. Proc Nutr Soc, 74(4). PubMed
- Stubbs, R. J., et al. (2011). Problems in identifying predictors and correlates of weight loss and maintenance. Obes Rev, 12(9). PubMed