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Like the name "yoyo", which is played in an up and down way, that is more or less a picture yoyo effect on the diet. Maybe you often experience a condition of fluctuating body weight while on a diet, so that you conclude that your diet is not working.
Actually, what is it yoyo effect?
Yoyo effect or yo-yo diet or commonly known as weight cycling is losing weight and gaining weight back repeatedly while dieting. Yoyo effect can occur in large quantities, about 23 kg or more, or also in small amounts 2-5 kg.
For those of you who like to go on a diet or who frequently change types of diets, maybe you often experience this. In fact, the weight you gain after dieting can outweigh the weight you lost during the diet. This must be really annoying!
Research in Finland shows that about 7% of men and 10% of women experience it weight cycling weight, while 11% men and 19% women experienced weight cycling light. In this study, that is to say weight cycling weight is a person who has lost more than or equal to 5 kg of weight with a frequency of at least 3 times he regained his body weight. Whereas what is said to be weight cycling mild is someone who loses weight of more than or equal to 5 kg with a frequency of 1-2 times the weight gain back.
is yoyo effect endanger health?
Several studies link yoyo effect with health risks. This may be because the weight you gain back could make you worse off than before.
A study published by Journal of the American Dietetic Association the year 2010 shows that yoyo effect associated with increased levels of body fat. When you lose weight, that means you are losing fat and muscle, and when you gain weight, what actually increases is body fat.
However, not all researchers agree on this. Other studies have not been able to prove that yoyo effect can increase the amount of fat tissue in the body. Research found that those who returned to their normal weight after yoyo effect have the same amount of fat and muscle as they had before the diet. Individuals who exercise during a diet may even be able to increase the muscles they have.
Research on health risks yoyo effect also conducted in Indonesia by Dr. dr. Samuel Oetoro, M.S., Sp.GK., in the obese group who experienced yoyo effect/weight cycling and in the obese group who had never been on a diet. Both groups run a weight loss program and the result is there is no difference in weight changes in the obese group with weight cycling and obese groups who have never run a diet program. However, in the obese group who had never run a diet, it was found that the sign of oxidative stress was better than the obese group who experienced it weight cycling.
Another study published by Clinical Nutrition the year 2011 shows that yoyo effect associated with increased body fat and belly fat. This excess belly fat can increase your risk of heart disease, cancer, diabetes, and even death.
In addition to the impact on health, yoyo effect also has an impact on your psychological. Losing weight and then getting it back over and over again can make you feel discouraged and depressed. Losing weight is not easy and accepting the fact that you are gaining weight back will certainly make it even more difficult.
A study published by Ethnicity & Disease 2011 shows that people are experiencing yoyo effect have lower self-esteem and are less satisfied with their bodies than non-experienced individuals yoyo effect. They may also become depressed or feel like a failure because of their inability to lose weight and keep it off.
Yoyo effect shouldn't be your reason to feel like a failure. On the contrary, it can be a reason for you to stay focused on making long-term changes to your diet and physical activity to help you maintain your weight.
Should I not go on a diet?
That cannot be said to be true either, because staying overweight / overweight is also not good for your health. Obesity can increase your risk of developing diseases, such as high blood pressure, heart disease, stroke, type 2 diabetes, cancer, arthritis, and gallbladder disease.
However, not everyone who is overweight has the same risk of suffering from the disease. Many other factors can also affect the disease, such as family history, the amount and location of fat in the body, gender, and so on.
To lose weight, you should do it with a diet that is easy to do and run it consistently. Following a simple diet to lose 10% body weight for 6 months or more can improve the health of someone who is overweight.
For people who are not obese or have health problems related to weight, you should keep your weight stable to avoid the health risks that can be caused by yoyo effect.
