THE HEALTH
Weighing the Risks
More research is needed about the health impact of weight cycling. But some studies link yo-yo dieting to an increase in high cholesterol, high blood pressure, gallstone disease and other problems. And fad diets — often the cause of rapid weight fluctuations — may lead to poor nutrition, because they typically involve avoiding certain food groups.
Even if losing weight just to gain it back again isn’t the best for your health, it doesn’t mean you should shelve your attempts to shed pounds. Rather, it may mean you need to revamp your approach to weight loss.
Secrets to Long-Lasting Weight Loss
Despite
common belief, weight cycling doesn’t slow your metabolism or sabotage
future weight loss efforts. So even if you’ve been a yo-yo dieter for
decades, you can break the cycle and lose weight for good with
consistent, healthy lifestyle changes.
“Not only do we want people to live longer but we want to allow people to do so with less medical problems and less medications,” says Christina Li, M.D., an advanced laparoscopic and bariatric surgeon and head of the LifeBridge Health Bariatric and Minimally Invasive Surgery Center.
For long-term success, Dr. Li suggests aiming for a slow weight loss of about one or two pounds a week. Some proven steps for steady weight loss and maintenance include the following:
More research is needed about the health impact of weight cycling. But some studies link yo-yo dieting to an increase in high cholesterol, high blood pressure, gallstone disease and other problems. And fad diets — often the cause of rapid weight fluctuations — may lead to poor nutrition, because they typically involve avoiding certain food groups.
Even if losing weight just to gain it back again isn’t the best for your health, it doesn’t mean you should shelve your attempts to shed pounds. Rather, it may mean you need to revamp your approach to weight loss.
Secrets to Long-Lasting Weight Loss
Despite
common belief, weight cycling doesn’t slow your metabolism or sabotage
future weight loss efforts. So even if you’ve been a yo-yo dieter for
decades, you can break the cycle and lose weight for good with
consistent, healthy lifestyle changes.“Not only do we want people to live longer but we want to allow people to do so with less medical problems and less medications,” says Christina Li, M.D., an advanced laparoscopic and bariatric surgeon and head of the LifeBridge Health Bariatric and Minimally Invasive Surgery Center.
For long-term success, Dr. Li suggests aiming for a slow weight loss of about one or two pounds a week. Some proven steps for steady weight loss and maintenance include the following:
- Eat breakfast. A morning meal can help stoke your metabolism and help avoid overeating later.
- Exercise 60 minutes a day. This may seem like a lot, but it can be broken down into shorter segments, such as two 30-minute walks.
- Choose a wide variety of foods. Focus on fiber-rich fruits and vegetables, lean meat and fish, whole grains and low-fat dairy products.
- Weigh yourself often. This will allow you to keep close tabs on your weight and make corrections if necessary.
- Consider weight-loss counseling. Studies show that people who work with a diet counselor are more apt to lose weight and keep it off.
