Don't be afraid of rebound! As long as you keep losing weight, it's always good.

What is the most frustrating thing for you when you are losing weight? It is the word "rebound"! The weight goes up and down, and the belt is loose or tight. Many of my friends who are Buddhists say that it is impossible for me to keep exercising for a lifetime. If I lose weight by exercising, I will gain more weight if I stop exercising. So I might as well not lose weight.

Image source: pixabay

But a research review in Science Daily tells us that even if the weight rebounds, the benefits of losing weight are real.

A review of studies published in the journal Circulation: Cardiovascular Quality and Outcomes shows that high-intensity behavioral weight loss programs can reduce the risk of cardiovascular disease and type 2 diabetes, even if some weight is regained.

The results show that:

① Search for randomized trials of behavioral weight management programs (BWMPs) in overweight/obese adults. 124 trials with at least one cardiometabolic outcome were included, with a median follow-up of 28 months.

② Despite weight regain, BWMP reduces cardiometabolic risk factors, with effects lasting at least 5 years after program completion and diminishing with weight regain;

③ The evidence that BWMP reduces the incidence of cardiovascular disease or diabetes is less certain;

④ One year and five years after the end of the program, the total cholesterol/HDL ratio decreased by 1.5% on both occasions, systolic blood pressure decreased by 1.5 mmHg and 0.4 mmHg, respectively, and HbA1c (%) decreased by 0.38 on both occasions.

Simply put, a behavioral weight loss plan aims to achieve the goal of weight loss by changing the lifestyle and behavior of obese patients, such as eating healthy foods and increasing physical exercise.

In fact, it is common to see some weight rebound after implementing a behavioral weight loss plan. It is worth mentioning that the researchers analyzed the results of 124 previously published studies and found that even if the weight rebounds, the health benefits of exercise and improved diet still exist, and the risk of cardiovascular disease or type 2 diabetes remains at a low level.

This research review is a shot in the arm for us. We often worry about weight rebound, which makes our weight loss behavior meaningless, and this worry has become a big obstacle to everyone's weight loss. Research tells us that for overweight or obese people, losing weight is an effective way to reduce the risk of type 2 diabetes and cardiovascular disease, regardless of whether the weight rebounds or not.

So, let’s turn off the video, control our diet, move our legs, and work together to be healthy. Don’t think about the number on the scale. As long as there is change, it is always a good thing.

The article is produced by Science Popularization China-Starry Sky Project (Creation and Cultivation). Please indicate the source when reprinting.

Author: Shanxi Medical University Health Science Communication Team

Reviewer: Yu Kang, Professor of Clinical Nutrition Department, Peking Union Medical College Hospital