Weight loss can lead to muscle loss, and this can deplete your muscle mass over yo-yo dieting cycles. Exercise and eat quality protein sources to mitigate your muscle loss. Fatty liver is when the body stores excess fat inside the liver cells.

Obesity is a risk factor for developing a fatty liver, and gaining weight puts you particularly at risk Fatty liver is associated with changes in the way the liver metabolizes fats and sugars, increasing the risk of type 2 diabetes. A study in mice showed that several cycles of weight gain and weight loss caused fatty liver Another mouse study showed that fatty liver led to liver damage in weight-cycling mice Weight gain leads to fatty liver, which can cause liver disease.

In mice, this is exacerbated by weight cycling, though human studies are needed. Yo-yo dieting is associated with a higher chance of developing type 2 diabetes, although not all studies found evidence for this. A review of several studies showed that a history of yo-yo dieting predicted type 2 diabetes in four out of 17 studies 6.

A study of 15 adults showed that when participants regained weight after 28 days of weight loss, it was mostly belly fat Belly fat is more likely to lead to diabetes than fat stored in other locations, such as the arms, legs or hips One study showed increased insulin levels in rats that went through 12 months of weight cycling, compared to those that gained weight consistently Although diabetes has not been seen in all human studies of yo-yo dieting, it is probably most increased in people who end up at a higher weight than before their diet 6.

In a few studies, yo-yo dieting increased the risk of diabetes. The risk is greatest in those who end up at a higher weight than before their diet.

Weight cycling has been associated with coronary artery disease, a condition in which the arteries that supply the heart become narrow Weight gain, even more than being overweight, increases the risk of heart disease According to a study of 9, adults, the increase in the risk of heart disease depends on the size of the swing in weight — the more weight lost and regained during yo-yo dieting, the greater the risk One review of several studies concluded that large variations in weight over time doubled the odds of death from heart disease The risk of heart disease increases with weight gain and fluctuating weight.

The greater the change in weight, the greater the risk. Weight gain, including rebound or yo-yo weight gain after dieting, is also linked to increased blood pressure. Making matters worse, yo-yo dieting may blunt the healthy effect of weight loss on blood pressure in the future.

A study of 66 adults found that those with a history of yo-yo dieting had less improvement in blood pressure while losing weight A longer-term study found that this effect may fade after 15 years, suggesting that weight cycling during youth may not affect the risk of heart disease in middle age or later A third, long-term study also found the harmful associations of prior yo-yo dieting were strongest when yo-yo dieting had occurred more recently, rather than decades prior Weight gain, including rebound weight gain in yo-yo dieting, increases blood pressure.

This effect can linger for years, but appears to fade over time. It can be very frustrating to see the hard work you put into losing weight vanish during the rebound weight gain of yo-yo dieting.

In fact, adults with a history of yo-yo dieting report feeling dissatisfied with their lives and health Yo-yo dieters also report poor self-efficacy regarding their body and health. In other words, they feel a sense of being out of control However, yo-yo dieting does not appear to be related to depression, self-restraint or negative personality traits This distinction is important.

If you have had trouble with yo-yo dieting in the past, do not allow yourself to feel defeated, hopeless or guilty. Losing weight can also reverse fatty liver, improve sleep , reduce the risk of cancer, improve mood and extend the length and quality of your life In contrast, weight gain leads to the opposite of all these benefits Yo-yo dieting is somewhere in between.

Meanwhile, obese men who maintained a consistent weight had a risk of dying that was similar to normal-weight men What is clear is that making small, permanent healthy lifestyle changes is the best option. Most diets prescribe a set of rules to follow for a set period of time, usually to meet a weight loss goal or other health goal.

This kind of diet sets you up to fail, because it teaches you that the rules need to be followed until your goal is met. Once you finish the diet, it is easy to slip back into the habits that caused weight gain to begin with.

Because the body increases appetite and holds on to fat stores during dieting, all too often a temporary diet becomes self-defeating, leading to temporary improvement followed by weight gain and disappointment 3. To break the cycle of temporary changes producing temporary success, stop thinking in terms of a diet and start thinking in terms of a lifestyle.

A large study of more than , adults in the United States found that several habits could help gradually decrease and maintain weight over several years By making permanent lifestyle changes that promote a healthy weight, you can have permanent success and break the yo-yo cycle.

Importantly, a study of overweight women showed that a lifestyle intervention designed to promote gradual and consistent weight loss over time was equally effective in women with or without a history of yo-yo dieting This is encouraging, showing that even if you may have had difficulty keeping weight off in the past, making long-term lifestyle changes can still help you lose weight.

Yo-yo dieting is a cycle of temporary changes producing temporary results. To break the cycle, start thinking in terms of permanent lifestyle changes.

Yo-yo dieting is a cycle of short-term changes in eating and activity. For those reasons, it leads to only short-term benefits. After losing weight, appetite increases and your body hangs on to fat.

This leads to weight gain, and many dieters end up back where they started or worse. Yo-yo dieting can increase your body fat percentage at the expense of muscle mass and strength, and can cause fatty liver, high blood pressure, diabetes and heart disease. These kinds of changes will prolong and improve your life, even if your weight loss is slow or small.

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Carbohydrates are a common food group for people to cut out in an attempt to shed some pounds, but it's important to remember that all food groups contain important nutrients that our bodies need.

Protein shakes can be great for breakfast or lunch, giving us energy for the day ahead but you cannot rely on these solely. If you stick to these shakes for long enough, when you turn back to solid foods, you might find yourself piling weight back on. According to the NHS , adults need at least minutes of physical activity a week and you need to exercise more than this if you want to lose weight.

When you train, your muscle fibres are broken down but your body then repairs and rebuilds them, making them stronger. In order for your body to successfully do this, you need sufficient rest, sleep and nutrition; over exercising will prevent your body from being able to repair and rebuild your muscles.

If you need support to get active safely, we can help! Contact us for more information or register today! Moreover, exercising without eating can lead to you feeling faint whilst working out and you could suffer an injury.

Be kind to yourself and be realistic - ask yourself whether you could sustain your current eating habits and if the answer is no, you should think about eating mindfully rather than strictly.

Consuming food in pure liquid form, whether it be soups or juices, is not a sustainable, long-term way of losing weight. If you are looking into supplements to help lose weight, you should consult your GP or a healthcare professional as many un-prescribed weight loss supplements can contain ingredients which can harm your health.

Seriously undereating can prevent your body from functioning normally which can have an affect on your mood and energy levels. Whilst you might be losing weight through undereating, you will also be losing muscle and your metabolism which is what helps you to burn calories will decrease.

Crash diets and not getting the nutrients and calories you need each day is unlikely to lead to long-term weight loss and can actually hinder your efforts. Aside from being incredibly difficult to maintain, undereating and starving yourself can cause your body to store calories as fat.

It is not advised for people to consume less than 1, calories a day unless they are medically supervised as you could struggle to get enough of the essential nutrients your body needs. Similar to supplements, there are a lot of weight loss promises being made with detox and cleansing products.

There is no quick fix to losing weight and it can be a challenging journey - just remember that there is support out there for you and you can always make positive changes to your lifestyle, you just need to start small.

I drank too much alcohol and had unhealthy eating habits. Pastry is such a bad thing, it's all those pies, pasties and sausage rolls! The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change.

By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person. Login or register , to favourite activities that you want to try.

Is this the first time that you've used our services, or have you already registered with us? To allow us to best serve you, please confirm whether you're new to LiveWell Dorset, or if you've spoken to us before and may have an existing account. New Existing. To speak to one of our dedicated team and get the help you require please request a call back.

All call backs from this service are free of charge to both landlines and mobile. When you register with LiveWell Dorset, we ask you some questions about you and your health how much you smoke, how active you are, how much you drink and how much you weigh.

We store that information and use it to shape our service offer to you — such as the advice we give or the extra services we connect you to. The only people who will see this information will be those involved in the delivery of the service and management of the data.

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