The Trouble with Yo-Yo Dieting and Heart Health

Ever step on the scale and realize you’ve gained a few pounds? It happens. But it’s what you do next that matters more than the number on the scale.

If you’re overweight or obese (that’s about 72 percent of all adults in the U.S.), you might think a fad diet, extreme cut in calories, or maybe even diet pills is the best way to lose weight. But they’re not. 

It’s called yo-yo dieting. Lose weight. Gain it back. Repeat. You can certainly lose weight this way, but it isn’t healthy. It isn’t sustainable. And it isn’t good for your heart.

In a recent study, researchers found that people who diet to achieve rapid weight loss, lose an average of 10 pounds by dieting. But within a year, they gain that weight back, and most still meet the Body Mass Index guidelines for overweight or obese. 

But that’s not all. Researchers also found that yo-yo dieters have a higher risk for developing heart disease than people who don’t go through one diet cycle after another.

If you want to keep your heart healthy and reduce your risk for heart disease (it’s the leading cause of death in the United States), there are three simple things you can do.

1. Be more active

Regular exercise helps burn calories and can help you maintain your weight or lose weight. It’s also a great way to strengthen your heart, lungs, and muscles.

2. Eat healthy foods

Fast food, burgers, french fries, and too many sweet treats are bad for your health and your heart. If you want to improve your diet and be heart healthy, eat more plant-based foods like fruits, vegetables, whole grains, poultry or lean meats, nuts and seeds, legumes and plenty of water.

3. Maintain a healthy weight, or lose weight if you need to

And not by yo-yo dieting. Your best bet for losing weight and keeping it off is a combination of regular exercise and healthy eating.

Hungry to keep your heart healthy? Check out these heart-healthy meals on the Low-Sodium menu.