I keep experiencing weight regain after dieting. Is there a way to prevent the yo-yo effect?

Recurrent yo-yo effect is often seen as a weakening of the spleen and stomach (脾胃, pi wei) function during weight loss. In Traditional Korean Medicine, spleen deficiency (脾虛, bi xu) leads to poor digestion and fluid metabolism, causing rapid weight regain. Especially after rapid dieting, spleen qi declines, making phlegm-fluid (痰飮, tan eum) or blood stasis (瘀血, eohyeol) more likely, which worsens yo-yo effects. A) For extreme calorie restriction: spleen deficiency is accompanied by qi and blood deficiency. Here, the goal is to tonify and strengthen the spleen (補脾, bo bi; 健脾, geon bi) with herbal medicine, gradually increasing food intake while stabilizing digestion. I learned from past mistakes that overly restricting calories puts the body into 'emergency mode,' making it store more fat. B) For exercise-only weight loss: muscle mass decreases, lowering basal metabolic rate. The approach should preserve muscles while supplementing qi and blood. Using herbs like Astragalus (黃芪, hwanggi) and Angelica sinensis (當歸, danggwi) helps circulation and prevents yo-yo effects. In summary, preventing yo-yo effects follows the principle: 'slowly, steadily, and strengthen the inner core.' Consulting a Korean medicine practitioner to manage spleen deficiency and phlegm-fluid together can greatly reduce the burden of weight regain.