Can Exercise Protect Against Yo-Yo Dieting?

Losing weight is an amazing feat, but the reality is that the majority of people who've lost it will re-gain it at some point -- and with the weight comes increased risk for a problematic condition called Metabolic Syndrome. But new research shows that regular exercise can help improve and maintain an individual's metabolic health, even as they pack on extra pounds.

Professor Tom R. Thomas and his team of researchers from the Department of Nutrition and Exercise Physiology at the University of Missouri monitored 102 people during a weight-loss program. All participants saw their metabolic health improve after losing weight. The study then tracked 77 participants through a programmed weight-regain over four to six months.

Participants were random assigned to two groups -- non-exercisers or exercisers in a five-days-a-week fitness program. As they re-gained the weight, their metabolic health -- indicated by variables like VO2 max, blood pressure, blood sugar control, cholesterol and inflammation -- were monitored.

During the trials, they found that non-exercisers experienced "rapid deterioration" in all of these factors, while the exercisers managed to more-or-less maintain their metabolic health as they gained weight. "The findings of this study indicate that regaining weight is very detrimental; however, exercise can counter those negative effects," Thomas said in a statement.

So, what's the message here -- that it's okay to eat whatever you want and gain a bunch of weight long as you make an effort to work out while you do it? Not quite. Overall, "it is much better to maintain the weight loss," Thomas told That's Fit. "Exercise did counter almost all the ill effects of weight regain except it did not protect against adding abdominal fat." Abdominal fat, in case you're wondering, is the most dangerous kind fat, and it can lead to all sorts of cardiovascular problems.

It seems the prevailing message should be this: Exercise is crucial for your health, regardless of whether you're losing weight, gaining it or doing your best to stick to the status quo. Thomas recommends cardiovascular activities for maintaining metabolic health. "We have studied [both aerobic exercise] and weight training," he said, "and found 45-50 minutes of aerobic exercise to be most effective."

Need inspiration to slim down? Read about real people who've lost weight and kept it off in our Success Stories.