Women experiencing a yo-yo effect, also known as “weight cycling,” after aCrash dietare significantly more likely to experience insomnia and other sleep problems, according to a new studyThe Journal of Cardiovascular Nursing.
Crash diets with a yo-yo effect have a negative impact on sleep
Researchers examined data from 506 women with an average age of 37 who participated in a research project for the American Heart Association. Approximately 72 percent of participants reported one or more episodes of weight cycling when they lost and gained back 10 pounds (4.5 kg) at least once (excluding pregnancy), and this prevalence was compared to self-reported sleep problems. It turns out there is strong evidence of overlap.
The yo-yo effect after a diet was greaterDifficulty falling asleep, shorter sleep duration, more frequent use of sleeping pills and severe insomnia. People who crash diet are also five times more likely to develop obstructive sleep apnea, which is associated with significant health risks, including cardiovascular problems.A study foundthat apnea, for example, can increase the risk of heart attack and stroke.
Researchers didn't elaborate on why yo-yo dieting might have these effects, but there are likely a number of factors. “A key starting point is our metabolism, which plays a significant role in the sleep-wake cycle,” says Candice Seti, Psy.D, who offers cognitive therapy for weight management, including the treatment of insomnia.
Crash diets can mess up your metabolism
“Crash diets that yo-yo can mess with your metabolism,” says Seti. “This causes your metabolism to slow down, especially if you have lost weight quickly. Even if you stop the diet and start eating normally again, your metabolism won't get back on track as quickly. Additionally, the hormones that control stress and hunger can become unbalanced by frequent diets.”
Not only can this cause you to weigh more pounds than before, but it can also cause you to gain body fat. Worse, this increases your risk ofvisceral Fett– the kind that builds up around your organs and poses a health risk.
“Visceral fat has been linked to heart disease, certain cancers and type 2 diabetes,” says Seti, adding that this can lead to a vicious cycle: the worse your sleep problems get, the higher the fat percentage becomes, which consequently increases has more of an impact on your sleep.
That's why it's recommended to avoid crash diets and lose weight gradually. Focus onminor dietary adjustments, which can help you lose weight at a slower pace – for example, 450 to 900 grams per week. This can help your metabolism adjust and could help prevent sleep problems.
Reference:The Journal of Cardiovascular Nursing, April 30, 2021: “History of Weight Cycling Is Prospectively Associated With Shorter and Poorer-Quality Sleep and Higher Sleep Apnea Risk in Diverse US Women”
