Dieters, beware of yo-yo effects!!

As the name "yoyo", which is played in an up-and-down manner, that's how much more a picture of yoyo effect on the diet. You may often experience weight-bearing conditions while on a diet, so you may conclude that your diet is not working.

Actually, what is yoyo effect?

Yoyo effect or yo-yo diet or commonly known as weight cycling is losing weight and getting the weight back in a recurring diet. Yoyo effect can occur in large amounts, about 23 kg or more, or also in small amounts of 2-5 kg.

For those of you who like to go on a diet or who often change the type of diet, you may often experience this. Even your weight gain after a diet can be greater than your lost weight during a diet. This must be very annoying!

Research in Finland shows that about 7% of men and 10% of women experience heavy weight cycling, while 11% of men and 19% of women experience mild weight cycling. In this study, weight weight cycling is said to be weight loss of more than or equal to 5 kg with a frequency of at least 3 times he gained his weight back. While that is said as a mild weight cycling is he who experienced weight loss of more than or equal to 5 kg with a frequency of 1-2 times gain weight back.
Does yoyo effect harm health?

Some studies link yo-yo effects with health risks. This may happen because the weight you get back can make you lose weight worse than before.

A study published by the Journal of the American Dietetic Association in 2010 showed that yo-yo effect was associated with increased body fat levels. When you are experiencing weight loss, that means you lose fat and muscle, and when your weight goes up, actually the body fat increases.

However, not all researchers agree on this. Other studies can not prove that yoyo effect can increase the amount of fat tissue in the body. The study found that those who returned to their original weight after the yoyo effect had the same amount of fat and muscle as the amount they had before the diet. Individuals who do exercise during the diet may even be able to improve the muscle that he has.

Research on the health risks of yoyo effect is also conducted in the obese group who experienced yoyo effect / weight cycling and in the obese group who never run the diet. Both groups are running a weight loss program and the result is no difference in weight changes in obese groups with weight cycling or obese groups who have never run a diet program. However, in the obese group who never run a diet found a marker of oxidative stress better than the obese group who experienced weight cycling.

Another study published by Clinical Nutrition in 2011 showed that yo-yo effect is associated with increased body fat and belly fat. Excess abdominal fat can increase your risk of heart disease, cancer, diabetes, and even death.

In addition to the impact on health, yoyo effect also affects your psychological. Losing weight and then getting it back over and over again can make you desperate and depressed. To lose weight is not an easy thing and accept the fact that your weight back up certainly makes it more difficult.

A study published by Ethnicity & Disease in 2011 shows that people who experience yo-yo effect have a lower sense of confidence and are less satisfied with their bodies than individuals who do not experience the yoyo effect. They can also become depressed or feel a failure because of their inability to lose weight and keep it off.

Yoyo effect should not be your reason to feel like a failure. But instead, this can be your reason to stay focused on making long-term changes to your diet and physical activity to help you maintain your weight.

Should not I go on a diet?

That can not be said to be true too, because staying weighty / overweight is also not good for your health. Obesity can increase your risk of disease, such as high blood pressure, heart disease, stroke, type 2 diabetes, cancer, arthritis, and gallbladder disease.

However, not all people who are overweight have the same risk of suffering from the disease. Many other factors can also affect the disease, such as family history, amount and location of body fat, and so on.

To lose weight, should be done with a diet that is easy to do and run it consistently. Going on a simple diet to lose 10% 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 maintain the stability of your body weight to avoid the health risks that can be caused by the yoyo effect.