How can I prevent weight regain (yo-yo effect) after dieting?

Patients often describe the yo-yo effect as feeling that ‘I gain weight more easily even though I eat less’ or ‘this time the weight won’t come off.’ This is not a willpower issue but the body’s attempt to maintain homeostasis. Especially after using drugs like Wegovy or Saxenda, appetite suppression is strong, and when stopped, appetite surges while the body remembers ‘famine’ and maximizes storage. In TKM, this is explained as a vicious cycle of Spleen Qi Deficiency (biheo) and Phlegm-Dampness (dameum). The spleen transforms and transports nutrients; abrupt dieting weakens it, leaving undigested matter as phlegm-dampness that further impairs metabolism, making it easier to gain weight on fewer calories. Conversely, for those who gained weight after exercise and dietary control, the main cause is often Qi and Blood deficiency—overexertion without adequate nutrition leads to muscle breakdown, lowering basal metabolic rate. Therefore, approaches differ: A) After rapid weight loss (drugs or extreme fasting)—first restore spleen function with formulas like Bojungikki-tang (補中益氣湯) and detoxify the liver and kidneys. Eat small, frequent, warm meals. B) After diet-and-exercise-based weight loss—first supplement Qi and Blood. If hands and feet are cold and fatigue is severe, Blood Deficiency (hyeolheo) is likely, so use blood-tonifying herbs like Angelica sinensis (danggu) and Rehmannia glutinosa (sukjiwang). Combine with light resistance training to rebuild muscle. The key message is not to promise ‘this time it will be different,’ but to help the body feel unstressed. In my practice, I emphasize: ‘What matters is not how fast you lose weight, but how comfortable your body feels afterward.’ TKM clinics address individual constitution and diet history by resolving factors such as Spleen Deficiency, Phlegm-Dampness, and Blood Stasis (eohyeol). Feel free to consult without pressure.