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

As a Korean Medicine doctor, I often hear patients say, 'I'm most afraid of the yo-yo effect.' I understand. In practice, yo-yo effect after dieting typically has two main causes. First, it can result from rapid weight loss. When energy intake suddenly drops, the body lowers its basal metabolic rate as a survival response and stores fat more readily. If you then resume normal eating, weight rebounds quickly. In such cases, it's crucial to limit weight loss to 0.5–1 kg per week and combine protein intake with strength training to prevent muscle loss. Second, poor post-diet management is a common cause. Feeling relieved after reaching the goal weight, many people revert to old eating habits, and weight returns swiftly. Here, it's wise to set a maintenance period of 2–3 months after the diet, gradually increasing food intake. In Korean Medicine, we often see Spleen Deficiency (脾虛) — weakened spleen function impairing digestion, absorption, and transport of nutrients — which makes even small meals cause bloating or weight gain. Conversely, Phlegm-Fluid Retention (痰飮), an accumulation of excess fluids and waste in the body, can also trigger yo-yo effect. Herbal medicine helps correct these constitutional imbalances, not just for weight loss but for maintaining a stable body shape without yo-yo. Whatever the cause, rather than starving or overexercising blindly, it's important to first assess your current body condition. At Baengnokdam Korean Medicine Clinic, we use body composition analysis and pulse diagnosis (脈診) to evaluate Spleen Deficiency, Phlegm-Fluid Retention, Blood Stasis (瘀血), etc., and then recommend personalized herbal medicine and lifestyle habits. Feel free to come in for a consultation without pressure.