Curves Fitness Says No-No to the Yo-Yo Diet and Research Shows it Works

Curves Fitness Says No-No to the Yo-Yo Diet and Research Shows it Works

How many Americans have struggled to lose weight, only to gain it back and then some? Blame their resting metabolism.

"When women typically try to lose weight, they'll lose it, but about half or more of what they lose is muscle mass," says Richard Kreider, director of the Exercise and Sport Nutrition Lab (ESNL) in the College of Education and Human Development.

"That muscle loss causes a reduction in their resting metabolism, which makes it easier for women to regain weight once they've lost it. It's that yo-yo phenomenon."

Research suggests combining a protein-rich diet with circuit resistance exercise. Through the Curves Women's Health and Fitness Initiative, ESNL and Curves have paired to explore how diet and exercise may optimize weight loss and maintenance in women to improve their overall health.

Over the last seven years, Kreider and his research team have performed 15 studies comparing different diet approaches coupled with exercise, including a higher-carbohydrate regimen, a higher-protein plan and an American Heart Associationrecommended diet. The team monitors study participants for changes in their resting metabolism, body composition, blood lipids and other indicators.

"Much of what we're trying to do in these studies is prevent the yo-yo phenomenon by promoting a better weight lossmostly fat without much muscle mass lossas well as trying to maintain or even increase resting metabolism, which makes it harder to regain the weight over time," Kreider says.

"We have found that you can effectively promote weight loss without reducing resting energy expenditure, and that's through a combination of circuit-type resistance training and maintaining a slightly higher-protein

diet."

Diets rich in protein help build muscle, as does resistance training (training with weights). Increased muscle mass boosts metabolism, which burns more calories. Kreider knows that choosing the right kind of exercise is important for women looking to lose weight and keep it off.

For more information visit http://rgs.tamu.edu/publications/no-no-to-the-yo-yo-effect

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