Reviewed by최연승대표원장
Even when I diet, I quickly regain the weight. Is there a way to prevent yo-yo dieting?
To prevent yo-yo dieting, a constitution-based approach is needed. First, check the causes with this list:
✓ [ ] Do you have cold hands/feet or a cold sensation? → May indicate a slow metabolism constitution.
✓ [ ] Does reducing food intake cause severe fatigue? → Consider Qi and Blood deficiency.
✓ [ ] Do you often crave sweets or flour-based foods? → Possible accumulation of Phlegm-Fluid (痰飮).
✓ [ ] Did you experience constipation or edema after dieting? → Spleen Deficiency (脾虛) leading to low metabolism.
Yo-yo dieting is not simply a matter of willpower but a sign that the body's metabolic balance has been disturbed. From my own past struggles, I've learned that crash dieting or extreme eating plans make the body perceive a 'famine state.' This lowers the basal metabolic rate to conserve energy and breaks down muscle before fat. In this process, Spleen Deficiency (脾虛, Bi Xu) occurs, weakening the Spleen's function of extracting Qi from food. When the Spleen is weak, even small amounts of food are not metabolized properly, and instead Phlegm-Fluid (痰飮, Dam Eum) accumulates as waste. This leads to heaviness, facial puffiness, and cravings for sweets—a vicious cycle where the body lacks energy yet stores more.
Therefore, before dieting, it is essential to understand your constitution and current body state. If any of the checklist items apply, simply reducing calories may be harmful. In Traditional Korean Medicine, we first consider reinforcing the Spleen and resolving Blood Stasis (瘀血, Eo Hyeol) or Phlegm-Fluid. For example, warm-natured foods are recommended over cold ones, and herbal medicine or acupuncture helps regulate digestion and metabolism. Rapid weight loss increases the likelihood of rebound, so going slowly while restoring body balance is far safer in the long run.