Are you a "yo-yo" dieter?

Numerous studies have shown that most people who try dieting (no matter what diet) initially lose weight but, in the long run, gain it back. Typically you will lose 5 to 10 percent of your body weight, which is very encouraging, but the majority of people will gain it back, plus more. Sustained weight loss, it has been found in a recent study at UCLA, is usually only found in a small percentage of people. This, of course, is not obvious to people as it may take 4-5 years before they regain all of the weight (and more).

After reviewing a number of long-term studies on dieting, researchers at UCLA recently found that several factors tend to bias many diet studies making them appear more effective than they really are. For one, many diet study participants self-report their weight by phone or mail, which tends to be both inaccurate and not impartial. Also, studies often have low follow-up rates. For example, if less than 50percent of the participants actually respond or show up for follow-up tests, there is a relatively small chance for the study to be accurate. It has been found that people who gain back large amounts of weight are generally unlikely to show up for follow-up testing.

Especially when research studies are sponsored by an entity (e.g., a diet company) that has a stake in the results, it is often difficult to find unbiased results. Furthermore, it seems unlikely that such companies would utilize sophisticated research methods such as double-blind studies, control groups, and the like. Recent review of past diet research finds that dieting is actually a consistent predictor of future weight gain. UCLA did review some studies which utilized control groups (i.e., a similar group of people who do not diet). In these studies, people in the control groups were found to either do better, the same, or slightly worse than those who were on a diet.

It is clear that "yo-yo dieting" is not good for us. Frequent ups and downs of our weight and waistlines can actually be quite harmful. According to the National Eating Disorders Association, such swings in our body weight have been linked to long-lasting negative impacts on metabolism. People may also experience physical problems such as decreased muscle strength and endurance, thining hair, loss of coordination, fainting, weakness, and decreased heart rate. Researchers at UCLA also point out that repeatedly losing and gaining weight has be linked to cardiovascular disease, stroke, diabetes and altered immune function.

It seems evident that dieting is not necessarily an effective method for any long-term weight loss. Most people who diet often want a "quick fix" - to lose a lot of weight quickly. This has been shown above to be a very questionable approach. My reading and research suggests that any true, long-term weight loss comes from making life-style changes such as regular exercise, a healthy diet, and attention to emotional and psychological health.

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