You are not the only one if you have attempted to shed weight and discovered that either the extra weight is stubborn or it reappears.
Losing weight sets in motion mechanisms that hinder weight maintenance, and while some factors are controllable, many are not. Comprehending this process may lead to a more positive perception of one’s body.
We won’t advise you on how to shed pounds, or determine if it’s even necessary. However, we shall present you with five fundamental facts regarding biology.
When weight loss occurs, the body’s metabolic rate decreases.
The process by which your body transforms the food you consume into energy is referred to as metabolism. There is no standard rate of metabolism among individuals, and scientists are still uncertain about the reasons behind this.
Although the exact reason remains unclear, it is believed that the diversity in metabolism is partially determined by the ratio of fat to muscle in an individual’s body. Furthermore, this variation is also influenced by sex – males generally have quicker metabolism rates due to having a greater amount of muscle mass – and it tends to decline with age.
Metabolic energy burn happens in three primary ways for all individuals.
- Resting metabolism — the energy used to keep your organs working and, basically, stay alive. This accounts for anywhere from 50% to 70% of the total calories you burn.
- Thermic effect of food — the energy used to digest what you eat and turn it into energy, about 10% of the calories you burn.
- Physical activity, which makes up about 30% of your calorie burn. Purposeful exercise (like hitting the gym) is usually a very small portion of this energy expenditure. Mostly, we’re talking about the energy used to move around.
Your metabolism decreases when you shed pounds, partly due to basic laws of physics.
“Calorie burn is in some sense proportional to your body weight,” says Kevin Hall, senior scientist at the National Institute of Diabetes and Digestive and Kidney Diseases. “So the heavier you are, the more calories it costs to move around and the more calories it costs to kind of basically maintain that body at rest.”
If your goal is to lose weight, opt for alterations that are sustainable in the long run.
Put simply, modify your habits in a way that appeals to you, as you must maintain them to prevent weight gain. This is because shedding pounds activates physiological processes that hinder weight maintenance, such as a decrease in metabolism.
According to Hall, metabolism behaves in a way that resembles that of a spring. The greater the degree of endeavor you invest in shedding those extra pounds, the further you can stretch the spring- that is, you can lose weight. Nonetheless, if you reduce the pressure on the spring- say by discontinuing the dietary and workout regimen that led to weight loss- your metabolism will snap back and you’ll regain the lost weight.
Hall explains that the body consistently resists change and endeavors to return lost weight, indicating that you must maintain the alterations to your diet and exercise regimen permanently to prevent weight gain.
When you lose weight, hormones within your brain collaborate to increase your appetite.
Losing weight leads to a wicked transformation that affects your craving because there is an alteration in your hormones. Numerous hormones regulate hunger, including leptin, which fat cells secrete and instructs your brain on when to consume and when to cease eating.
According to Hall, when you shed weight, your leptin levels decrease and this signals a state of starvation. Often, individuals have a tendency to consume even more food than they previously were in an attempt to restore weight rapidly.
Take a breather and don’t be too hard on yourself. Your appetite is not a result of being excessive, and it doesn’t indicate any ethical shortcomings. It’s simply a matter of hormones.
Eating plays a more significant role in weight loss than exercising.
For the majority of individuals, physical activity has a negligible impact on shedding pounds. The truth is that it is far less challenging to eliminate 600 calories by forgoing a muffin from Starbucks rather than expending the same amount through an hour-long or more jog.
Additionally, individuals often justify consuming more food by engaging in physical activity. In doing so, they typically consume more calories as a “treat” than they actually burned during their workout. Alternatively, they may counterbalance their exercise by lounging on the couch and decreasing their overall daily activity.
According to Hall, refraining from exercising for fear of not being able to indulge in a slice of chocolate cake is unwarranted. Instead of considering exercise as a means of earning a reward, one should acknowledge its numerous advantages unrelated to weight loss, such as enhanced emotional well-being, improved quality of sleep, alleviation of stress, and better glucose levels.
Additionally, there is some indication that performing extensive physical activity may lead to a reduction in your resting metabolism as a form of compensation. However, this is currently only a hypothesis. In our Life Kit podcast discussion with Hall (accessed via the audio link in the upper-left corner of this page), it is reported that the basis for this theory stems from studies on the Hadza, a Tanzanian group of hunter-gatherers.
In contrast, the act of exercising appears to have a significant impact on sustaining a reduced body weight.
The National Weight Control Registry is a collection of individuals across the United States who have successfully lost a minimum of 30 pounds and maintained their weight loss for a minimum of one year, providing valuable insights into long-term weight management.
Their common thread is that they consistently engage in physical activity, averaging about an hour of exercise each day.
According to Dr. Holly Wyatt, an associate professor of medicine at the University of Colorado Anschutz Medical Campus who researches those on the registry, exercising doesn’t have to be demanding workouts as walking is the preferred form of exercise for this group.
According to her, those who manage to sustain weight loss in the long run also engage in resistance training and various other physical activities. Wyatt believes that success is not tied to any particular activity, but rather to the amount of physical activity one engages in.
Exercise is considered crucial for maintaining weight loss due to its ability to combat the biological mechanisms that activate when you shed pounds, such as a slowed metabolism and heightened hunger. This creates an energy gap, resulting from the discrepancy between your cravings and the number of calories you’re expending, according to Wyatt.
6. Lifestyle
Being open to new ways of living is necessary for a healthy life. It’s not necessary to change everything all at once, but you need to be willing to make adjustments. Some changes you might need to make for a healthier life include:
- Break unhealthy daily routines. You may need to get up earlier to prepare your lunch or squeeze in a workout, use your lunch hour for exercise, or go for a walk instead of just sitting. People use a busy schedule as an excuse not to be healthy. Don’t fall prey to this trap.
- Watch how you spend your free time. You might need to set new rules for yourself limiting how much TV you watch or how long you sit at the computer. You’ll need to pay attention to how you spend your time and where you’re out of balance so you can add more movement.
- Clear your pantry of junk food. No matter how committed you are, having something unhealthy in front of your face is only going to make things harder. You have to set up your surroundings so they support your goals rather than sabotage them.
7. Environment
At times, you may find yourself unable to manage the factors in your surroundings. For instance, in the workplace, you could encounter various types of allurements such as donuts, vending machines, and colleagues offering unhealthy snacks. These are just some of the obstacles you have to cope with. But how about your dwelling?
Envelop yourself with items (and individuals) that will aid you in your endeavor to become healthier. This could entail investing some funds in personal workout equipment, arranging a section of your residence for your belongings, or taking control of the television a few evenings per week to follow an exercise video.
Set up an environment that encourages those healthy choices and reminds you of them. Sometimes, just walking into your kitchen and seeing a bowl of fresh fruit may be enough to remind you of what you’re trying to accomplish.
8. Support systems
Although you may be pursuing better health independently, having a support system is highly advantageous. Seek assistance from loved ones who comprehend your endeavors and are enthusiastic about getting involved or providing aid.
It is necessary to devise a strategy to handle the situation where your partner craves food that is not in line with your health goals. This will ensure that you attain your objectives and maintain a harmonious relationship. Seek out individuals who back your efforts and shun those who do not. Additionally, having a workout partner is highly beneficial in terms of receiving support.
You may want to think about creating or becoming a member of a weight-loss team. Invite acquaintances, family members, or colleagues to participate alongside you. You can launch or locate a group utilizing Facebook, Meetup, or the nonprofit organization Obesity Action Coalition.
9. Mental health
Losing weight may pose a challenge if you are overweight due to other reasons such as past emotional trauma that caused you to use food as a coping mechanism, depression, or other issues. Individuals often find solace in food, which has been a lifelong coping strategy for them. Identifying these patterns and the underlying reasons behind them is crucial to develop self-awareness about your actions and motivations.
Enlisting the assistance of a counselor can provide valuable insight into the realm of emotional eating and shed light on any unconscious patterns that may exist. It is important to be open to the process of understanding why you make certain decisions related to food, and confronting them head-on. To find a reputable weight loss counselor in your vicinity, consult with your physician or utilize the online locator tool offered by the Association of Behavioral and Cognitive Therapy.
10. Goals
When you set unattainable goals, failure is inevitable. Feeling like you’re always falling short makes losing weight a difficult accomplishment. A constant sensation of defeat does not inspire anyone to strive for success.
It’s no surprise that you keep giving up on your weight loss journey if that’s been your experience. The trick is to establish achievable objectives, which vary depending on factors such as genetics, eating patterns, physical activity, and metabolism.
It’s advisable to establish a goal that extends over a lengthy period, such as shedding weight or participating in a competition. After that, pay attention to objectives on a daily or weekly basis. For example, make it a priority to have a minimum of three cardio workouts every week. Select actions that can be accomplished so that you can be triumphant continuously, no matter how tiny they are, as long as they are plausible.
11. Inflexibility
Although lifestyle changes are often discussed, it is the daily decisions that truly challenge individuals. For instance, if you are required to work overtime, preventing you from going to the gym or if unexpected traffic makes you miss your exercise class, numerous factors can disrupt your routine.
Being adaptable is crucial. It is beneficial if you are consistently equipped. Store a pair of sneakers in your vehicle, making it easy to take a brief stroll at the park. Always have some food on hand, to nibble on while waiting in traffic, prior to your exercise. Frequently, individuals forgo their exercise when unexpected circumstances occur, because they are unprepared or unwilling to consider alternative solutions.
If a 45-minute workout is unmanageable, allow yourself to do whatever you can, even if it’s just 10 minutes. Any effort is better than nothing at all.
12. Unwillingness to fail
It’s impossible to be flawless every day, which can be challenging to acknowledge for those with perfectionist tendencies, but the reality is that we don’t have control over every aspect of our lives.
There will be days when you make healthy choices such as consuming fruits and vegetables, refusing pizza and pushing yourself to work out despite exhaustion. Conversely, there will be days when you oversleep, forget your lunch, indulge in an extra piece of cake at a friend’s birthday or decide to skip exercising.
As a human being, experiencing difficult days is inevitable. However, it is crucial not to lose hope and persevere through the challenges, even if you make mistakes. Focus on conquering the fear of failure and keep in mind that making errors does not make you a failure. You are someone striving to make sound judgments to the best of your ability.