Weight cycling may have gotten more bad press than it deserves. Heart benefits from weight loss can persist for years even if there’s weight regain.
“Weight cycling” refers to the intentional loss and unintentional gain of unwanted pounds over a period of years.
This fluctuating has gotten bad press, particularly by women who promote fat acceptance on social media.
They claim that dieting is futile when all or even some of the lost weight is eventually regained.
But does science, rather than chronic frustration and then giving up, actually support this premise?
A review published in Circulation: Cardiovascular Quality and Outcomes (2025) has found that intensive behavioral weight loss programs can have benefits in reducing the risk of cardiovascular disease – benefits for at least five years.
That alone may make one believe that intentional weight loss, despite its literal ups and downs, is well worth it.
Any frustration or feelings of despondence over years of weight cycling should be replaced by the solace of knowing that you’re doing something good for your heart.
The study also showed that the lower weight that’s reached during fluctuations can reduce the risk of type 2 diabetes.
Excess weight is also linked to high cholesterol, high blood pressure and insulin resistance — all conditions that elevate the risk for heart disease and type 2 diabetes.
The American Heart Association’s 2023 report indicates that overweight and obesity contributed to 2.4 million deaths globally in 2020.
Given these serious consequences, weight management is crucial for improving health outcomes.
When one habitually attempts to get down to their goal weight, but invariably gains back lost weight, this chronic experience is actually better for the body than is persistently remaining at their top weight long-term.
Though social media’s fat activists may argue that chronic weight cycling is disastrous for mental health, and that this is worse for the heart than is staying at their top weight, you don’t have to approach any of this in a binary fashion.
Simply put, you can make the decision to focus on heart health rather than fitting into a smaller wardrobe when you repeatedly make attempts to get down to a lower body weight.
You’re doing it for your HEART. With this approach, you’ll eliminate much of the frustration and distress that comes with regain, because you’ll now know that periods of being at a lower weight are welcome by your cardiovascular system!
This approach is better for your mental health – and your heart will thank you.
What is a behavior weight loss program?
Behavioral weight loss programs focus on changing daily habits, such as adopting healthier eating patterns and increasing physical activity.
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Although regaining some weight after losing it is common, many people still see long-term benefits in terms of reduced health risks.
The study authors note that some people and healthcare providers worry that the weight regain after a program could make the effort seem pointless.
But the data suggests otherwise. Losing weight, even if some is regained, still results in improved health markers.
This can’t be said enough. And though the study didn’t cover the orthopedic component, you must ask yourself which is better for your knee joints: staying at a high weight all the time, or, sometimes being 50-80 pounds lighter?
How this Study Was Done
This review analyzed 124 studies that followed over 50,000 participants and compared intensive weight loss programs to less intensive programs or no program at all.
The participants had an average age of 51 and body mass index (BMI) of 33, placing them in the obese category.
Side note: In order for a non-overfat person to have a BMI of 33, they’d have to have an enormous amount of muscle mass, and this level of muscle development is difficult to achieve.
The odds that any of the 50,000 participants were not overfat but instead had this significant volume of muscle development, are extremely unlikely, and in fact, it’s simply unrealistic to propose that there could’ve been enough such bodybuilders among the participants to skewer the study results.
The 124 studies included a variety of interventions, such as diet and exercise regimens, meal replacements, intermittent fasting and even financial incentives tied to weight loss.
Study Results
The studies, which had an average follow-up period of 28 months, showed that participants who engaged in intensive weight loss regimens had significant improvements in several health measures.
For example, systolic blood pressure (the top number in a blood pressure reading) was lower by 1.5 mm Hg after one year and 0.4 mm Hg after five years.
This reduction, while modest, could lead to a significant decrease in the risk of heart disease across a population.
Additionally, subjects showed improvements in their blood sugar levels, as indicated by a reduction in HbA1c (a measure of long-term blood sugar control).
HbA1c levels were 0.26% lower at both the one-year and five-year marks after participating in an intensive weight loss program.
Even small changes in HbA1c can lower the risk of developing type 2 diabetes.
The ratio of total cholesterol to good cholesterol (HDL) decreased by 1.5 points at both one year and five years.
A lower ratio indicates better cardiovascular health and less risk for heart disease.
The review found that the positive effects on cardiovascular and metabolic health remain even after some weight is regained.
The researchers note that this pattern of weight loss followed by weight regain does not seem to erase the benefits acquired during the weight loss phase.
In fact, these benefits may persist, at least in the medium term, and contribute to a lower risk of heart disease and type 2 diabetes.
The authors do point out that more long-term studies are needed to fully understand whether these benefits endure beyond five years.
Nevertheless, five years go a long way at improving the reputation of weight cycling.
Limitations of the Study
The 124 studies were published before 2019, and the research considered only studies written in English, potentially excluding valuable data published in other languages.
The review also excluded data on GLP-1 drugs’ effect on weight loss and health.
The study supports the premise that you should never toss in the towel when it comes to attempts at getting down to a healthier weight. Repeated attempts are NOT futile.
As I’d always tell my personal training clients who struggled with overconsumption of ultra-processed foods, “Never forget how much better you physically feel and move when you’re at a lower weight.”
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
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