Pray It Off Meeting 5/6/10 Yo Yo Dieting and Weight Loss Plateaus WITH VIDEO

Facts About Weight Cycling*

Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from small weight losses and gains — five to ten pounds per cycle — to large changes of 50 pounds or more per cycle.

Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity.

Here are some common questions and answers about weight cycling from NIH's National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK):

If I regain lost weight, won't losing it again be even harder?

A person who repeatedly loses and gains weight should not have more trouble trying to reach and maintain a healthy weight than a person attempting to lose weight for the first time. Most studies show that weight cycling does not affect your metabolic rate — the rate at which your body burns fuel (food) for energy. Based on these findings, weight cycling should not affect the success of future weight — loss efforts. Metabolism does, however, slow down as a person ages. In addition, older people are often less physically active than when they were younger. Regardless of your age, making regular physical activity and healthy eating habits a part of your life will aid weight loss and improve health overall.

Will weight cycling leave me with more fat and less muscle than if I had not dieted at all?

Weight cycling has not been proven to increase the amount of fat tissue in people who lose and regain weight. Researchers have found that after a weight cycle, those who return to their original weights have the same amount of fat and lean tissue (muscle) as they did prior to weight cycling.

Some people are concerned that weight cycling can put more fat around their abdominal (stomach) area. People who tend to carry excess fat in the stomach area (apple-shaped), instead of in the hips, thighs, and buttocks (pear-shaped), are more likely to develop type 2 diabetes, heart disease, and high blood pressure. Studies have not found, however, that after a weight cycle, people have more fat around their stomachs than they did before weight cycling.

Is weight cycling harmful to my health?

Some studies suggest that weight cycling may increase the risk for certain health problems. These include high blood pressure, high cholesterol, and gallbladder disease. For adults who are not obese and do not have weight-related health problems, experts recommend maintaining a stable weight to avoid any potential health risks associated with weight cycling. Obese adults, however, should continue to try to achieve modest weight loss to improve overall health and reduce the risk of developing obesity-related diseases.

Losing and regaining weight may have a negative psychological effect if you let yourself become discouraged or depressed. Weight cycling should not be a reason to "feel like a failure." Instead it is a reason to refocus on making long-term changes in your diet and level of physical activity to help you keep off the pounds you lose.

Is staying overweight healthier than weight cycling?

It is not known for certain whether weight cycling causes health problems. The diseases associated with being obese, however, are well known. These include:
• High blood pressure
• Heart disease
• Stroke
• Type 2 diabetes
• Certain types of cancer
• Arthritis
• Gallbladder disease

Not every adult who is overweight or obese has the same risk for disease. Whether you are a man or woman, the amount and location of your fat, and your family history of disease all play a role in determining your disease risk. Experts agree, however, that even a modest weight loss of 10 percent of body weight over a period of six months or more can improve the health of an adult who is overweight or obese.

Conclusions

Further research on the effects of weight cycling is needed. In the meantime, if you are obese or are overweight and suffer from weight-related health problems, try to improve your health by achieving a modest weight loss. Although weight cycling may have some effect on disease risk, the serious health problems resulting from obesity are clear. If you need to lose weight, you should be ready to commit to lifelong changes in your eating and physical activity behaviors.

If you are not obese or overweight with weight-related health problems, maintain your weight. Focus on adopting healthful eating habits and enjoying regular physical activity to manage weight and promote health for life.


How Do I Get Out of a Weight Loss Plateau?**

Overview

After successfully losing weight for a period of time by eating right and exercising, it can be frustrating to suddenly see a halt in your weight loss. According to the University of California at Riverside (UCR), a weight loss plateau happens when you no longer see the same results that you were experiencing in the beginning of your weight loss program, and weight loss comes to a standstill. Do not give up, but do change the way you eat, what you eat and your exercise routine to get off that weight loss plateau.

Step 1

Eat enough calories, at least 1200 calories per day. According to UCR, if you eat too few calories, your body thinks it's in starvation mode, which can hinder your weight loss, forcing your body to hold on to calories and slowing metabolism. If you have increased your exercise, your body needs more calories to function properly, and you may need to increase daily calorie intake.

Step 2

Pick a variety of healthy foods to eat by selecting different fruits and vegetables, lean proteins, non-animal fat proteins and whole grains. Stay away from refined and processed foods, excess sugar and salt, and drink plenty of water. Eat frequently, every three to four hours to help stabilize and raise your metabolism, prevent hunger and maintain your energy levels.

Step 3

Incorporate weights into your workout to gain muscle. According to Northwestern Health Sciences University, people mistakenly think that you should only do cardio exercises to lose weight. However, resistance training is important in boosting your metabolism and increasing muscle tone and definition. Resistance training with weights helps increase muscle mass, which helps burn more calories in the long run. If you hit a weight loss plateau and are not doing resistance training, it is time to add weights to your workout.

Step 4

Change your exercise routine. As your body adapts to a current exercise routine, it is no longer a challenge, and your body becomes so efficient that the same exercises no longer have the same weight loss effect, according to Northwestern Health Sciences University. Add new exercises or increase the intensity of your current workout, or add an additional workout during the week, which will keep your body from adapting to your exercise routine.

Step 5

Refuel with a balanced snack or meal within 30 minutes to two hours after working out. UCR states that consuming both protein and carbohydrates is important after exercising because the body is primed to uptake glycogen into cells to replace energy used during exercise. Hydrate before, during and after working out to prevent dehydration and breakdown of muscles.

*http://www.nih.gov
**http://www.livestrong.com/article/72823-out-weight-loss-plateau
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