Contrary to common belief, yo-yo dieting—also known as weight cycling—might actually be beneficial for your health. This diet pattern, characterized by repeated cycles of weight loss followed by weight regain, has long been criticized for potentially increasing risks of heart attacks, strokes, diabetes, and elevated blood pressure.
However, a groundbreaking new study published in BMC Medicine challenges this perspective. The research highlights that yo-yo dieting can lead to sustained health improvements, particularly by reducing harmful abdominal fat, or visceral fat, which is closely linked to metabolic diseases.
The study, the largest of its kind to use long-term MRI scans to track weight loss patterns, shows that each attempt to lose weight can improve overall well-being—even if the weight is later regained. Professor Iris Shai, the principal investigator, explains that repeated engagement in healthy dieting fosters what she terms “cardiometabolic memory,” a lasting positive impact on the body’s metabolic systems.
READ MORE: Ex-Bake Off Judge Prue Leith Hints at Possible TV Return: “I Might Still Do It”
READ MORE: How Many Crisps Are Actually Inside Your Favourite Snack Packs? A Surprising Reveal
Professor Shai elaborates, “Continued commitment to healthy dietary habits creates enduring benefits that persist even after weight regain. Participating multiple times in weight-loss programs can lead to significant, sustainable health improvements over the years, mainly through the reduction of harmful visceral fat.”
Hadar Klein, lead author and doctoral student at Ben-Gurion University of the Negev, emphasizes that body weight alone does not tell the full story. “Even when weight returns, visceral fat and metabolic biomarkers can remain improved. Success shouldn’t be judged solely by the scale,” she says. Klein adds that the cumulative benefits to abdominal fat and metabolic health can be substantial with repeated attempts.
The study followed participants from two consecutive randomized controlled dietary trials over five and ten years, respectively. Each trial lasted 18 months and involved around 300 participants, about one-third of whom completed both studies. The research focused on Mediterranean diet interventions combined with physical activity, comparing results to control diets, with detailed MRI analyses conducted before and after each intervention.
Surprisingly, despite participants regaining weight to levels similar to their baseline by the second trial, their abdominal fat profiles and metabolic markers showed marked improvement—between 15% to 25% better than initial levels. Enhancements included improved insulin sensitivity and healthier lipid profiles.
These results indicate a positive “cardiometabolic memory” effect from earlier weight-loss efforts that endure beyond mere fluctuations on the scale. Moreover, participants who took part in both interventions regained less weight and accumulated less abdominal fat five years after the second trial compared to those participating only once.
Professor Shai concludes, “Our findings suggest that persistent efforts to improve diet and lifestyle—even when success seems temporary—can have long-lasting, meaningful benefits for metabolic health and fat distribution.”