Reviewed by최연승대표원장
How can I prevent the 'yo-yo effect' of regaining weight after dieting?
The yo-yo effect is not simply a lack of willpower, but a result of the body's 'set point.' Depending on your condition, the approach differs: those with a lowered metabolism due to extreme fasting need to prioritize restoring their basal metabolic rate, while those struggling with appetite control require constitutional improvement to eliminate 'false hunger.'
Many people experience the frustration of rapid weight regain after extreme fasting, which often happens when the body's internal balance is disrupted. In Traditional Korean Medicine (TKM), we analyze this through specific patterns.
First, those who lost weight through sudden low-calorie diets may be suffering from 'Spleen Deficiency' (Bi-heo, 脾虛). When the function of the Spleen is weakened, digestive absorption and metabolic efficiency drop, creating a body state where weight is gained easily even with small amounts of food. In this case, instead of further fasting, it is crucial to recover digestive function to 'turn the metabolic switch' back on.
On the other hand, if you experience recurring yo-yo effects due to uncontrollable appetite, we look for 'Phlegm-Fluid' (Dameum, 痰飮) and 'Blood Stasis' (Eohyeol, 瘀血). These refer to accumulated metabolic waste and stagnant blood in the body. When these obstruct blood circulation, the satiety signals sent to the brain are delayed, leading to overeating. Clearing these unnecessary 'residuals' is the key to controlling cravings.
In summary, those with low metabolic function should focus on 'energy recovery,' while those with accumulated waste should focus on 'improving circulation.' Since every individual's constitution and current state differ, the core of a sustainable diet without the yo-yo effect is receiving an accurate diagnosis to determine which case you fall into and applying the corresponding management method.