Weight Cycling
Weight cycling is the new kid on the block in the eating disorder world. Nutritionists, therapists, physicians, and other treatment team professionals mark its emergence in the literature by using it to describe a weight-loss-weight-gain phenomenon commonly resulting in loss of motivation, frustration, and anxiety.
Dieting vs. Weight Cycling
When someone diets, they generally limit their food intake and boost their exercise activity. As Michelle Ritter, MS, RDN, NASM L1 CPT explains in a recent YouTube video, these behaviors occur “with the purpose of weight loss,” making dieting an affair centered upon the number on the scale. This approach directly disregards the important concepts of set-point and energy-regulation in determining a natural and appropriate size and shape of your body. In other words, everyone’s ideal health looks different on the scale, so weight loss doesn’t accurately equal health.
Some professionals now want to shift away from using the term diet and instead replace it with the concept of weight cycling. Weight cycling describes what happens when someone goes on a diet, loses weight, and then proceeds to gain back the weight (and sometimes more) after the diet ends. It may happen several times, making it a cycle.
The research shows that diets work only in short time periods. Michelle shares, “Through calorie-cutting, we may see that many people might be successful in lowering their body weight.” However, in the majority of cases, this weight loss is not sustainable, and individuals regain the lost weight (and possibly additional weight) as a biological response.
Weight Cycling Case Study
Michelle shares a case study from her practice. Here are the details, which give an example of weight cycling:
This individual’s first diet was at the age of 16 and included restricting calories (to 50 to 52 percent of her nutritional needs), increasing exercise, and practicing disordered eating behaviors. She lost 30 pounds and then regained over 30 pounds in the subsequent 3-4 months.
Her second diet was two years later, also through restricting intake, increasing exercise, and practicing disordered eating behaviors. She lost 20 pounds but regained over 30 pounds in the subsequent 1-2 years.
Her third diet was two years later with the same methods. She lost 10 pounds and regained 20 pounds over the subsequent year.
From this case study, note the regained weight and how this individual generally gained more weight than they lost from the diet. Their ability to lose weight also decreased with each diet.
Working Through Weight Cycling
Weight cycling affects more than just physical health and comfort. Many people find themselves frustrated, disappointed, angry, or even depressed because of their weight cycling, especially when they get to the point of not being able to lose any weight due to the metabolism’s changes from dieting.
So how can we treat the effects of weight cycling? As Michelle describes, the professional care team focuses on implementing a prescriptive nutrition plan that helps to heal the metabolism. They also introduce intuitive eating, a non-diet approach with evidence behind its efficacy. There is a focus on the individual’s mental health through therapy, which will address self-judgement, healthy behaviors, and helpful thought patterns.
Although many people begin diets to feel healthier, they may fall into the unhealthy practice of weight cycling. Working with a care team to recover from weight cycling -- as well as develop self-compassion and feel good about yourself -- is a great next step towards achieving a healthy body that is the right size and shape for you.
Check out The Kahm Clinic’s YouTube channel for more helpful videos from our team!
To talk to a professional about whether or not intuitive eating is the right fit for you, please schedule an appointment at The Kahm Clinic.