Weight loss can be a challenging and tricky game. Many weight loss and slimming centres love to flaunt their clients’ success by proudly displaying before and after pictures. The captions read- lost 5 kgs, lost 10 kgs and 4 inches…..the list goes on.

But no one shows us the after, after story.

What do we mean by that?

It is estimated that almost 80% of people who have lost weight, regain it back within 1-2 years. This may seem to be a harsh fact, especially to those who have worked so hard to shed the excess weight in the first place. As unfair as it seems, factors like genetics, age and gender all add up in this equation. While losing weight, we tend to fixate on the numbers on the scale and whether you have lost weight with professional guidance or you have tried the latest crash or fad diet, a certain amount of weight drops. But what you most often ignore, is how you need to maintain this weight loss and what is in store next.

Once you begin to lose weight (provided you have done this in a healthy and sustainable way), don’t wash your hands off your Dietitian or Fitness Instructor. Ask them what your next steps ought to be. Usually once clients lose a considerable amount of weight, they are thrilled and easily slip back into the habits they tried to quit earlier. This brings them back to square one. But the fact is, it isn’t all that simple! You still need to continue to eat healthy, balanced meals and exercise (perhaps even up the ante a bit, as we shall see later).

How did you approach weight loss?

If you are one of the more slow and steady types, perhaps you would have sought out professional help. This would lead to a change in lifestyle habits and one that incorporates exercise on a regular basis. In this regard, you are relatively safe.

However, if you got your results using a crash or extremely low-calorie diet, then chances are, this journey will be harder for you. Basically, you will need to unlearn what you have just done. Think back and ask yourself if you can go completely without any carbs for the next 3-5 years? Does this prospect look appealing to you? How do you feel right now? Are you full of energy? Or are you feeling low, irritable and weak and do your medical reports worry you? Certain extremely low carb diets tend to increase cholesterol levels, since they promote the consumption of high amounts of fat and protein. Ask yourself if you have lost fat, or are you losing water and muscle weight? At this point, if your muscle mass is low, your metabolism could also be lowered. Once you come off the diet, you will regain weight even faster since muscle is not present to protect against this by boosting your metabolism.

Are you moving?

Once you shed those pounds successfully, you still need to keep moving. Avoid being sedentary! Regular fitness will cause your Resting Metabolic Rate (RMR) to be at a healthy level. Being consistent with exercise helps as well. As you lose weight, change and vary your exercise routine every now and then. Avoid doing the same repetitive exercises as your body will get used to them. Ask your fitness trainer to mix up your routine so you challenge your muscles to grow and your body to be efficient at calorie burning. Track your progress on a body composition weighing scale for accurate details about your progress.

The Energy Deficit

Your body tries to maintain homeostasis or a steady state. In response to your genetics or gender, your body may try to get you back to what it thinks is correct for you. When you lose weight, your body feels that you lack calories because of starvation and quickly goes into damage control mode. This means that your metabolism is lowered (to save energy) and you may also tend to feel hungrier. For the first time, researchers have been able to quantify this. An article in WebMD states, “People who successfully lose weight get really hungry -- more than anyone had ever expected that they might. The body prompts us to eat about 100 calories more than usual for every 2 pounds or so of weight lost, researchers found.”

As you continue to lose pounds, you need fewer calories. You need to maintain this energy gap effectively. If you fail to do so, you will gain weight or remain at the same weight. This is why it is also important to exercise. Exercise helps to maintain the energy gap by burning an additional number of calories.

Your dietitian and fitness trainer can help by reworking your meal pattern and exercise routine. This can help you meet the energy gap head on, so that the stagnant or increasing weight won’t catch you by surprise.

Closing Remarks

It is important to look out for these subtle signs of regaining lost weight. If you see yourself piling back pounds, don’t wait until you are 5 kgs overweight to begin to take action. Do it immediately! You have been through this phase before and know what it takes. This time round your body is different, you are now lighter and don’t need too many calories. Your fitness levels have also improved. Its time you move out of your comfort zone and be open to the challenge! Try and maintain the best version of yourself! You know you can!

References

(2018). Retrieved from https://www.washingtonpost.com/national/health-science/why-do-so-many-people-regain-weight-after-going-on-a-diet/2016/12/29/1fb99202-b58b-11e6-b8df-600bd9d38a02_story.html?noredirect=on&utm_term=.028ef152b306

(2018). Retrieved from https://www.bistromd.com/health-tips/why-your-body-wants-to-gain-the-weight-back

Research Sheds Light on Why People Who Lose Weight Gain It Back. Retrieved from https://www.webmd.com/diet/news/20161014/how-your-appetite-can-sabotage-weight-loss#1

Crash Dieters Are Not More Likely to Regain Weight, Study Says. (2018). Retrieved from https://www.healthline.com/health-news/crash-dieters-not-more-likely-to-regain-weight-101714#4

Keep Losing and Gaining Weight? Here's Why You Regain the Weight. (2018). Retrieved from https://www.verywellfit.com/reasons-you-regain-the-weight-1231158

Richards, S., & Richards, S. (2018). Why Regaining Weight Is So Common and How to Deal. Retrieved from https://dailyburn.com/life/health/weight-regain-how-to-deal/

The 10 Most Common Reasons People Regain Weight. (2018). Retrieved from https://www.sparkpeople.com/resource/wellness_articles.asp?id=2121

Weight?, W. (2018). Why Is It So Easy To Regain Weight?. Retrieved from https://weightology.net/why-is-it-so-easy-to-regain-weight/

Why do dieters regain weight?. (2018). Retrieved from https://www.apa.org/science/about/psa/2018/05/calorie-deprivation.aspx

Why so many people regain weight after dieting. (2018). Retrieved from http://theconversation.com/why-so-many-people-regain-weight-after-dieting-65095