Reviewed by최연승대표원장
How can I prevent the yo-yo effect from happening repeatedly after dieting?
To prevent the yo-yo effect, the key is to give your body time to adapt rather than losing weight rapidly. During the first 1-2 weeks, use herbal medicine to tonify Spleen Deficiency and gradually reduce food intake. From weeks 3-4, add exercise, and after a month, enter a maintenance phase to stabilize your weight. I’ve learned from my own trial and error that this sequence is the most reliable.
The root cause of the yo-yo effect is that rapid weight loss disrupts the body’s homeostasis. In Traditional Korean Medicine, this is viewed as a problem of Spleen Deficiency and Phlegm-Fluid. When the Spleen’s function weakens, water metabolism becomes disordered and Qi becomes insufficient, making the body prone to regaining weight. Therefore, at our clinic Baekrokdam, we approach it in timed stages. The first week is the ‘preparation phase’: we use herbal medicine to supplement Spleen Qi, stabilizing digestion and absorption, and reduce daily intake by only 10–20% of usual. Weight changes are minimal during this period, but it is a crucial time for the body to transition into diet mode. From weeks 2 to 4 is the ‘regulation phase’: we gradually reduce carbohydrate and fat intake and begin aerobic exercise. At this point, using herbal medicine that removes Phlegm-Fluid helps fat loss efficiently, aiming for a gradual decrease of 0.5–1 kg per week. After one month, we enter the ‘maintenance phase’: even if weight continues to drop, we maintain a similar level for 2–3 weeks while incorporating strength training to activate Qi and Blood circulation. Successfully completing this stage allows the body to perceive the new weight as ‘normal,’ significantly lowering the risk of yo-yo effect. Extreme fasting or excessive exercise can worsen Spleen Deficiency and backfire, so it is advisable to proceed under professional guidance.