What is the yo-yo effect?

The yo-yo effect describes an unwanted and rapid weight gain after a reduction diet. With repeated diets, body weight can move up and down like a yo-yo, with the new final weight often being higher than the initial weight.

Genetics determine how the body reacts to different eating habits and calorie restrictions. Different genetic variations can influence the metabolism, the feeling of hunger, satiety, fat absorption and storage and trigger, influence or even intensify a yo-yo effect.

The yo-yo effect can be reduced or even avoided through sustainable diet and lifestyle changes. According to studies, regular exercise is more important than adhering to strict dietary rules. The effect is explained by the initially desired loss of fat mass. The reduced food intake combined with regular exercise initially mobilizes the energy stores in fat and muscle tissue. However, the lack of food induces an energy-saving program in the muscles. This remains in place even when more food is consumed and promotes the replenishment of the depleted fat stores. Targeted physical activity during this phase can prevent the yo-yo effect.

Good to know

For long-term and stable weight loss, it is worth seeking professional support from a trained nutritional therapist. A type-appropriate diet combined with an adapted training plan shows the best results in the end. Bear in mind that factors such as stress, social environment, motivation, stamina, quality of sleep and lifestyle can influence body weight in equal measure.

How to avoid the yo-yo effect

It is often possible to avoid the weight yo-yo with a few simple measures. Firstly, gradual dietary changes are often more sustainable than radical cuts. Secondly, exercise, eating habits and lifestyle are equally important in determining whether weight loss is long-lasting. As far as eating behavior is concerned, the motivation to eat is often a decisive influencing factor: stress, pleasure, blandness, relaxation...?

What Does Genetics Have to Do with It?