Reviewed by최연승대표원장
I always regain weight after dieting. Is there a way to prevent the yo-yo effect?
Yes, the yo-yo effect occurs when the body shifts into energy-saving mode after weight loss. In TKM, it is seen as Spleen Qi Deficiency (spleen function decline in digestion and metabolism) and accumulation of Phlegm-Fluid (metabolic waste). The first 2 weeks focus on fluid regulation, 1–2 months on intestinal stability, and after 3 months on maintaining muscle mass and restoring Qi and Blood circulation. Combining herbal medicine with lifestyle adjustments can significantly reduce rebound weight gain.
Many people feel frustrated when weight returns within 2–3 weeks after dieting—I have been there too. In fact, the yo-yo effect is due to the body's survival instinct against starvation. Severe caloric restriction lowers basal metabolic rate and breaks down muscle before fat. Less muscle further reduces metabolism, creating a vicious cycle where even normal eating leads to weight gain.
TKM approaches this in three stages:
**Weeks 1–2: Manage fluid and Phlegm-Fluid (痰飮)**
Much of early weight loss is water. Suddenly increasing food intake causes the body to retain water, leading to edema. Herbs like Cangzhu (Atractylodes) and Fuling (Poria) drain Phlegm-Fluid and strengthen the Spleen. During this period, weight may rebound 0.5–1 kg daily, but this is water, not fat—no need to worry.
**Months 1–2: Restore Spleen Qi (脾虛) and stabilize gut environment**
A weak Spleen fails to absorb nutrients properly, leaving residues that cause bloating, constipation, or diarrhea. TKM uses formulas like Buzhong Yiqi Tang (based on pattern differentiation) to reset bowel rhythm. Weight may plateau or slightly increase (0.5–1 kg) as gastrointestinal function normalizes—a sign of recovery.
**After 3 months: Supplement Qi and Blood (氣血) and maintain muscle**
The key to preventing yo-yo is raising basal metabolism. Herbs like Huangqi (Astragalus) and Danggui (Angelica) boost energy production, while acupuncture and moxibustion activate meridians to enhance circulation. Combined with appropriate exercise (especially strength training), this helps establish a ‘set point’ within 3–6 months where weight stays stable even with regular eating.
Since individual constitution and diet methods vary, an in-person consultation with pulse and tongue diagnosis can provide a stage-specific plan. The important thing is not to rush—give your body time to adapt.