As any veteran of the dieting wars can tell you, losing weight isn’t nearly as difficult as keeping it off over the long term.

“Whenever I take a diet history, I get a litany of weight-loss plans and programs from experienced dieters,” says Molly Gee, M.Ed., R.D., a weight-loss counselor and researcher at Baylor College of Medicine in Houston. Yet most dieters’ successes with these plans are short-lived and, annoyingly, the pounds quickly return. Gee calls it the “then some” problem: “A lot of women lose ten pounds, then regain it and then some. A few years later, they’ll lose fifteen pounds, but regain it and then some.” Many clients, she says, have entire wardrobes in several different sizes in their closets.

But it’s more than just a clothing issue, unfortunately. The consequences of weight cycling include an increase in disease risk, and the habit can also lead to an undesirable alteration in body composition that ups fat and decreases muscle. This bleak picture explains why nutrition experts advise you to shelve your yo-yo habits and break the cycle with long-term strategies.

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The Expert’s Thought: The Yo-Yo Diet is associated with extreme food deprivation as a substitute for good diet and exercise techniques. I think, one should adopt this diet after looking its physical and mental capability.