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The Yo-Yo Effect
You start a diet, lose a few pounds, and feel amazing… but after a while, the weight comes back. Sound familiar? Then this episode is for you!
We’ll dive into the physiological and psychological reasons behind the yo-yo effect — from slowed metabolism and muscle loss to emotional burnout — and share how to break free from this cycle.
Or listen on:
Prevalence & Metabolic Effects of Weight Regain
Sumithran, P., et al. (2011). Long-Term Persistence of Hormonal Adaptations to Weight Loss
New England Journal of Medicine, 365(17), 1597–1604.
Shows how appetite hormones and metabolism adapt after dieting, helping explain why weight regain is so common.
Biology of Weight Cycling
MacLean, P.S., et al. (2011). Biology’s Response to Dieting: The Impetus for Weight Regain.
Obesity, 19(11), 2189–2199.
Reviews the physiological adaptations that drive the yo-yo effect: metabolic slowing, muscle loss, and fat regain.
Health Risks of Weight Cycling
Montani, J.P., Schutz, Y., & Dulloo, A.G. (2015). Dieting and Weight Cycling as Risk Factors for Cardiometabolic Diseases: Who Is Really at Risk? Obesity Reviews, 16(S1), 7–18.
Explores associations between repeated weight cycling and risks like cardiovascular disease, hypertension, and insulin resistance.
Psychological Consequences of Restrictive Dieting
Polivy, J., & Herman, C.P. (1985). Dieting and Binge Eating: A Causal Analysis. American Psychologist, 40(2), 193–201.
Classic study underpinning “dietary restraint theory,” showing how restriction often leads to overeating and binge episodes.
Lowe, M.R., & Levine, A.S. (2005). Eating Motives and the Controversy over Dieting: Eating Less Than Needed vs. Less Than Wanted. Obesity Research, 13(5), 797–806.
Explains the psychological tension between restriction, cravings, and long-term eating behaviour.
Find out more on this topic in my blog:
>> Yo-Yo Effect
>> What Happens to Our Bodies if We Lose Weight Too Quickly?
