Yo–Yo Syndrome

A study published in Obesity Reviews reports that 80% of participants who lost at least 10% of their starting weight regained the weight they had lost within one year.

As the weather warms up, do the diets you start—and then gaining back the weight you lost (or even more) once the holiday is over—sound familiar? If the lose-weight–gain-weight pattern has turned into a vicious cycle, we call this the “Yo–Yo Syndrome.”

During a diet, people begin to lose weight, but after losing weight they may be unable to maintain it and regain what they lost. If this happens repeatedly, it can eventually become a vicious cycle. Strict diets and intense exercise during the weight-loss phase can make it harder to maintain weight after reaching the target weight. Over the long term, all of this can negatively affect metabolic functions. In addition, Yo–Yo Syndrome can have serious negative effects not only on metabolic functions but also on mental health.

Causes of Yo–Yo Syndrome

Methods such as strict diets, intense exercise, and trying to lose weight by taking pills open the door to the syndrome. Repeatedly using unhealthy weight-loss methods can lead to both Yo–Yo Syndrome and the development of eating disorders. When calorie intake is severely restricted, muscle mass decreases and weight is lost quickly. As muscle mass decreases, the body automatically adapts by slowing down metabolism. When the diet ends, calorie intake rises above the level the slowed metabolism has adapted to, and weight gain is observed over time. This is why those who do not lose weight in a healthy and sustainable way fall into the lose-weight–gain-weight cycle.

Another negative effect of this process is nutrient deficiencies caused by a low-calorie diet. As a result of nutrient deficiencies, negative effects such as fatigue, impaired metabolic functions, difficulty concentrating, and deterioration in hair and skin quality may be observed. Especially for individuals in the growth period, nutrient deficiency can negatively affect height growth.

Step-by-Step Weight Loss Without Falling Into Yo–Yo Syndrome

- Avoid strict diets

- Aim to reduce body fat and preserve muscle mass

- Don’t starve; eat adequately and in a balanced way

- Avoid deep-fried foods

- Especially avoid sweeteners and syrups, and reduce refined sugar intake

- Make sure you get your daily fiber intake

- Do exercises that don’t feel too strenuous for your body

- Try keeping a food diary

Everyone’s metabolism is unique—like a fingerprint

It should be noted that these are general recommendations and that each person’s metabolism is unique, like a fingerprint. Breaking some common diet patterns may feel difficult, but it isn’t impossible. Of course, you don’t have to make big changes all at once to eat healthier and lose weight. Over time, small changes can make a big difference in the long run.

If you’re experiencing issues such as “Where should I start?”, “I can’t manage the process,” or “I’m losing motivation,” it is recommended to manage the process with the support of a dietitian.

**Dietitian Bengi Bayer**