Fitness

Why Do People Diet, Lose Weight, and Then Regain It?

You’ve been running on all cylinders with your diet. The pounds are melting away, and you’re in the best shape of your life. Then there’s the apparently unavoidable relapse, with pounds creeping back on despite your best efforts. It’s a Catch-22 situation.

But, before you beat yourself up, consider this: It’s most likely not your fault, according to an endocrinologist and obesity specialist.

Your body is striving to maintain your weight from before you started dieting. But don’t lose hope; victory is conceivable.

What “weight set point” has to do with it

According to experts, 80 to 95 percent of dieters regain the weight they’ve worked so hard to lose. Why? (WHY?!?)

Your “weight set point,” or the weight at which your body is designed, is to blame. Your weight set point is determined by a number of factors, including:

• Genetics.\s• Hormones.

• Behavior.

• Environment.

The metabolism and the weight set point are on the same team: Your metabolism consumes energy at a pace that keeps your weight stable, even if it’s higher than it should be.

Weight growth is usually gradual, and this might cause your set point to rise gradually as well. However, some lifestyle modifications can help to reduce it.

The perils of yo-yo dieting

Be wary of hasty fixes. Your set point will not be altered by a fad diet. It’s merely a matter of calorie restriction. Your body is really effective. You can drop weight for a while, but your body will eventually adjust to needing less calories to function.

As a result, unless you start eating even less than your diet requires, weight loss will eventually cease. (You see where I’m going with this.)

Your body is a survivor as well. As soon as calories start to decline, it begins to do all it can to avoid hunger, including:

• Increases the hunger hormone: The satiety hormone leptin (which regulates how full you feel) is reduced. In the meantime, ghrelin, the hunger hormone, rises. Even after a typical meal, you feel hungry.

• Makes you think, “Oooh, that looks good”: Eating less calories changes your perspective on food. Dieters become hyper-focused on food, according to research, and it even smells and tastes better to them.

These benefits will last for a long time. Do you remember the TV show The Biggest Loser? Six years later, contestants were still feeling the impacts of their calorie restriction, making it more difficult to maintain their weight loss.

Yo-yo dieting, according to research, might have a detrimental impact on your metabolism. It doesn’t matter what kind of diet you’re on: low-carb, low-fat, ketogenic, or something else entirely. Almost every time, we observe rebound weight gain.

How to lose weight without gaining it back

Focus on these four areas to achieve long-term weight loss:

Diet: How can you build a diet that is nutritious, long-term, and easy to keep to?

• Figure out what’s good for you and what’s not. (A dietician or nutritionist can assist you.)

• Eat in moderation, even while eating healthful meals.

• Avoid empty calories as much as possible, but indulge once in a while.

• Don’t go on a “diet.” Instead, concentrate on developing lifelong healthy behaviours.

Exercise: Be a jack-of-all-trades exerciser: Do both aerobic and strength training three to five times each week (two to three times nonconsecutively each week). On most days, aim for at least 25 to 35 minutes of exercise.

Recognize that bingeing on exercise can be just as detrimental as bingeing on food for preventing weight gain (rather than jumpstarting weight reduction). Exercise may make individuals extremely hungry, yet it can also make them weary and sluggish, negating the exercise they performed.

But, regardless of weight reduction, it’s also vital to remember the cardiovascular advantages of exercise. “Exercise is always beneficial and important.

Stress: Stress increases the levels of the stress hormone cortisol, which causes some people to eat more. “Greater cortisol levels result in higher insulin and lower blood sugar levels. (Cue the hunger pangs.) Put down the fork and try meditating or chatting to a trusted friend to help you manage.

Sleep: Cortisol levels rise when you don’t get enough sleep. It also has an impact on decision-making (read: your ability to stick to healthy habits). The ideal amount to help you manage stress is seven to nine hours of sleep every night. When it comes to weight reduction, it also helps your body work with you rather than against you.

Leave a Reply

Your email address will not be published. Required fields are marked *