"I Can Only Eat Three Slices of Pizza" ... From 59 kg to 95 kg, a Terrible Yo-Yo Effect for a Reason [Health Talk]

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[The Financial News] The so-called yo-yo effect, in which people regain weight after losing it or even gain more than before, is one of the most common and difficult challenges for dieters.
On the KBS Joy program 'Ask Us Anything Fortune Teller,' which aired on the 20th, a man identified as A appeared and shared his struggle after once dropping from 119 kg to 59 kg before climbing back up to 95 kg.
A said, "I can only eat three slices of pizza, and I can't even finish a whole chicken," stressing that he does not eat large portions.
But as Lee Soo-geun and Seo Jang-hoon kept asking questions, A admitted that he could not resist snacks and carbonated drinks.
Lee Soo-geun pointed out, "If you do not stop snacking, dieting is meaningless," adding, "Even with soda, you should avoid excessive intake."
Seo Jang-hoon advised, "You should fast after 6 p.m. and stick to a diet centered on healthy foods." He added, "If you want success in life beyond simply losing weight, you need the discipline to control even your eating habits."
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In the medical community, the cause of the yo-yo effect is often found in the body's defense mechanisms.
According to the National Health Insurance Service (NHIS), rapid weight loss often reduces not only body fat but also muscle mass. As basal metabolic rate falls, the body creates a structure in which the same amount of food leaves excess energy that is stored as fat.
Overseas research has reached the same conclusion. A research team at the School of Medicine and Public Health, University of Newcastle in Australia said that, after tracking 16 participants in the U.S. weight-loss reality show The Biggest Loser, 14 of them experienced weight regain.
Sergio Diaz, dean of the School of Medicine and Public Health at Newcastle, reportedly analyzed that even when the contestants' basal metabolic rate was measured six years after dieting, it remained low. He said muscle mass must be maintained to raise basal metabolic rate.
Another explanation for repeated yo-yo dieting is the set point theory of body weight.
The idea is that, just as body temperature is maintained at around 36.5 degrees Celsius, the brain also has an 'ideal weight threshold.' When the weight the brain perceives drops, physiological circuits are activated to restore it to the previous level, including ghrelin, the hormone that increases appetite.
To prevent weight regain, the key is to combine aerobic exercise and strength training to minimize muscle loss and maintain a balanced diet centered on protein and dietary fiber.
The Korea Institute of Sport Science explained, "The more often the yo-yo effect repeats, the longer weight loss takes and the faster weight is regained." It added, "The recommended amount of weight loss is 2 to 4 kg per month."
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sms@fnnews.com Seong Min-seo Reporter