5 Unexpected Ways Weight Cycling Affects Your Health

“The body doesn’t like to lose weight and keep it off. It really just wants to keep things the same,” says Richard Siegel, MD, an endocrinologist and codirector of the diabetes and lipid center at Tufts Medicine Weight + Wellness in Stoneham, Massachusetts.

1. Your Body May Become More Resistant to Insulin 

2. You May Have More Inflammation

3. Your Body May Look Different 

4. Your Metabolism May Shift

5. You May Experience Body Image Issues

How to Break the Cycle

It’s not always easy to lose weight and keep it off. But in general, taking a slow-and-steady approach, without trying to overhaul your lifestyle all at once, may be the best approach.

Go Slow

Build Muscle

Start by increasing your protein intake and doing strength-training workouts. “The more muscle you have, the better your metabolic rate [the rate at which you burn calories],” says Siegel.

Keep Tabs on Your Weight

You don’t have to weigh yourself every day — and, in fact, probably shouldn’t — but you should be aware of any changes in your body over time. “Ultimately, the people who do the best in keeping the weight down are really watching themselves,” says Siegel. “If their weight seems to be trending up, they use that feedback to reevaluate their nutrition and physical activity.”

Seek Help

Consider Treatment

The right treatment can help prevent weight cycling. “Medication or surgery sometimes will extend the percentage of weight reduction beyond lifestyle modifications alone,” says Siegel. Talk to your care team about whether these options might help you lose weight and keep it off.

The Takeaway

• Losing and regaining weight can alter a person’s body composition and metabolism, possibly leading to an increase in fat and a loss of muscle. It can also increase insulin resistance and inflammation over time.
• Weight cycling can also lead to feelings of guilt and failure, increased body dissatisfaction, and a higher risk of disordered eating patterns that may fuel the cycle.
• Taking a gradual approach to weight loss — one that emphasizes building muscle, tracking your progress, and enlisting support from weight management specialists — can help improve long-term weight stability.