Reviewed by최연승대표원장
Even though I diet, I keep getting the yo-yo effect. I'm curious about how to prevent it.
The yo-yo effect is often not just a matter of willpower but is related to the body's metabolic mechanisms and organ functions. Extreme dietary restriction or excessive exercise causes the body to perceive a 'crisis state,' lowering basal metabolic rate and storing more fat. In Traditional Korean Medicine, this is seen as Spleen Qi Deficiency (biheo), where impaired spleen function fails to properly process fluids and nutrients, leading to Phlegm-Fluid (dameum) accumulation and circulation blockage, resulting in the yo-yo effect. The approach varies by constitution and condition—some need to improve internal circulation, others require restoring digestive and absorptive function, and still others have stress-induced Stagnation (ulche) as the main issue. The key is management combined with lifestyle habits, not just medication.
Patients who repeatedly experience the yo-yo effect commonly follow a pattern of 'rapid weight loss → metabolic slowdown → regaining even more weight when returning to normal eating.' In Traditional Korean Medicine, this process is explained through the concepts of Spleen Qi Deficiency (biheo) and Phlegm-Fluid (dameum). The spleen (bijeang) extracts vital energy and nutrients from food and distributes them throughout the body. When the spleen becomes weak due to excessive dieting or irregular eating, fluid metabolism is obstructed, giving rise to Phlegm-Fluid, which in turn causes fat accumulation and circulatory disturbances. If stress is added, Liver Qi Stagnation (gan-gi-ulgyeol) further blocks the flow of Qi and blood, solidifying the yo-yo effect. Treatment directions are broadly divided into three categories. First, when Spleen Qi Deficiency is predominant—patients with poor digestion, bloating, and intolerance to cold foods—the focus is on warming and reinforcing the spleen. Second, when Phlegm-Fluid and Blood Stasis (eohyeol) are mixed—those with a heavy body, facial or limb edema, and loose stools—herbs that dissolve Phlegm-Fluid and improve circulation are used. Third, when Depression pattern (uljeung) accompanies stress or menopausal hormonal changes—the priority is to soothe the liver and calm the mind. The important thing is not 'how much weight you lose' but 'helping the body find its own balance.' Combining herbal medicine, acupuncture, and lifestyle management (sleep schedule, meal rhythms, stress coping methods) is essential to prevent recurrence.