This is a phenomenon that many people are familiar with. Basically what happens is that people who are initially successful on a diet go on to regain all the weight they have lost. Not only does this happen, but you may also gain extra weight so you end up heavier than when you started. This can happen no matter what diet you decide on. As a result people try many different types of diet in an attempt to find the perfect one that will work that all elusive miracle. One quick look on line or in a bookshop will reveal countless diet books and their associated success stories. However if dieting were enough on its own then surely we would need only one diet book!

Many researchers have studied specific diets to ascertain their effectiveness. In 2007 a group of researchers at UCLA led by Traci Mann took 31 of these studies and  performed an in-depth analysis of them. They found that regardless of the type of diet undertaken, people typically lost 5 to 10 percent of their starting weight in the first six months. They then found that up to 2 thirds will regain more weight than they lost within four or five years. This figure may actually be higher as some studies had poor follow up rates. The researchers did not study the efficacy of individual diets, rather they studied the effect of dieting itself. They have concluded that diets are not an effective way to treat obesity.

Work reported from Stanford University is much in agreement with these findings. They find that 80 to 85 percent of those who lose a large amount of weight will regain it over time.

It would seem therefore that the yo yo effect is a true consequence of dieting. So if dieting does not work, then what does?

Exercise may be a key factor in sustained weight loss. According to researchers people who report the most exercise also report the most weight loss. Even simple tactics such as walking and using the stairs has been shown to be effective.

With the alarming rise in obesity rates in the west the focus now must be on how to maintain weight loss rather than how to achieve weight loss.  Here are some simple strategies that may be helpful.

• Keep a food diary for a week. Many people will be surprised by the amount they unknowingly consume. There may also be hidden calories in such things as drinks and juices that you don’t think about.
• Try to make some simple changes in your diet. For example instead of having a sweet drink you could substitute water (you can flavor this with a squeeze of lemon ). You should also cut down or eliminate completely snacks which contain sugar. These snacks are often only a habit.
• Look at your portion size and see if it is really too large. Again this is often a habit.
• Introduce exercise into your daily routine. For example you could park your car further from your destination or incorporate a walk in the evenings. Even introducing a little exercise will have a significant effect on maintaining weight loss.

The bottom line is that losing weight and maintaining the loss will require a lifestyle change. Changes that you introduce into your diet will have to be maintained to some extent after you have reached your target weight. If this is accompanied by an increase in exercise you will have a greater chance of succeeding.