Avoid Yo-Yo Dieting

Yo-yo dieting involves cycles of restricting calories tightly, losing weight, and then regaining it, which can severely disrupt metabolic and hormonal health. These cycles can lower the resting metabolic rate (RMR) by approximately 10-20%, making future weight maintenance harder (reference 6). Moreover, repeated fluctuations in weight significantly raise the risk of cardiovascular diseases, demonstrated by a hazard ratio of 3.71 for those with high BMI variability (reference 10). Long-term health is better supported by stable weight and balanced nutrition.