There is quite an admiration around the keen need to decipher the cause of weight regain after a weight loss regime. Statistic reveals that about 90 per cent of individuals who lose massive weight, regain the hitherto lost weight. Thus, the glaring reality remains that the continuously rising health issue of obesity, is far from being resolved.
For this reason, scientists have committed adequate effort to research about weight loss and why it tends to resurface after its loss. Findings from the research have revealed that obesity emanates from complex interactions between behavioural, environmental and genetic factors.
The big question remains why it is hard to keep obesity at bay? Among the many explanation provided for regained weight, appetite remains the most logical. According to a study, for those who get rid of weight, the tendency of being faced by hunger is almost inevitable.
To buttress this is the findings by researchers that for every 2 pounds lost in weight; the human body is triggered to consume at least 100 more calories. A rise in appetite, coupled with a fall in metabolism is the underlying reasons for weight regain. Thus, for many who engage in weight loss exercises, there is the possibility of regaining the weight or even ending up bigger than they initially were.
In some other researches, the reason for weight regain has been linked to a feeble will on the part of the individual, to keep up consuming healthy food portions. In addition to this, is the ability of the human body in certain cases, to remain in tune with a genetic based weight.
Stressing this finding even further, is the search-light placed on calorie deprivation. When there is a minimal calorie intake, the hormone becomes susceptible to changes. An instance is a decrease in the satiety hormone known as leptin. Contrarily, ghrelin which is the hormone responsible for hunger increases. Thus, deprivation calorie-wise, which serves as a weight loss measure leaves the body in a state of heightened hunger. Hence, in a bid to respond to the hunger hormone, there is a tendency to regain lost weight.
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Another explanation for reason for weight regain, has also so pinned to the hypothalamus, according to some researches. The hypothalamus is a portion of the brain that is in charge of the human thoughts and memory. Therefore, when undergoing a diet and weight loss regime, with a view to losing weight, the hypothalamus tends to take note of food even more.
Sadly, only few have the will-power to forge-ahead with a diet regime, while ignoring all the signs of the hypothalamus. In many cases however, individuals involved give in to the hypothalamus, which consequently leads to binge eating and eventually weight gain.
The Weight Loss and Weight Re-gain Transition:
It is not enough to be aware of the several possible reasons why people regain their weight. In addition to this, there is also a need to get familiar with the measures for maintaining weight loss. Therefore, the foregoing is set to arm you with the measures for preventing the resurface of lost weight.
Measures to Prevent Unwanted Weight Gain
Life changes such as getting into the workforce, marriage, pregnancies among others are all changes that contribute to weight gain. However, with increased weight comes varying health issues, an instance of which is cardiovascular health risk.
Weight gain can be greatly reduced if certain lifestyle changes are inculcated. These lifestyle changes range from making conscious effort to eat healthy, maintaining an active lifestyle, among others. Making effort to avoid weight gain also put away chronic diseases such as high blood pressure, stroke, postmenopausal breast cancer, osteoarthritis, hypertension, gout among others.
To maintain lost weight, it is necessary to be watchful of the type and the portion of food eaten. For instance, when a meal containing a large amount of carbohydrate is consumed, there is a very high tendency to long for and to have more. Whereas, the case is contrary with protein and fibre based meals because they give satisfaction with less portion. Fruits, vegetables and whole-grain carbs are ideal for preventing the resurfacing of lost weight.
To put away lost weight, building muscle mass is the right step in the right direction. Also, retaining and building of muscles, requires some measure of devotion to strength and resistance training.
Staying active especially by exercising, is a good way of preventing the re-accumulation of lost weight. Exercising does not only burn calories, it goes even further to increase metabolism.
Ensure to sustain your weight loss habits:
Many habits contribute to bringing down weights. Therefore, it is important for contributing habits such as exercising, calorie count among others to be sustained. In sustaining such habits, the risk of gaining back already lost weight, will be significantly minimised.
Do not go un-hydrated:
Drinking water regularly is one of the simplest measures for maintaining weight loss. Drinking water sufficiently helps in keeping the body full which extends to minimising consumed calories. It is also worthy of mention that drinking water before engaging a meal reduces calorie intake by 13%. Additionally, water aids in burning calories.
Maintain energy balance:
At energy balance, the body is at a state of burning the amount of calories it consumes. This therefore eliminates the possibility of weight accumulation upon its loss.
Do not skip breakfast:
Studies have it that eating breakfast, is in itself a weight loss maintenance measure. Further studies have also revealed that 78% of individuals totalling 2,959 were able to maintain 30 –pound weight loss for a minimum of one year. Their success has been linked to their breakfast eating habit. Buttressing the importance of breakfast even further, is yet another round of studies that have linked weight gain and excessive eating to breakfast skipping.
Explainable among the critical reasons you shouldn’t skip healthy and home-made breakfast is that it saves you from eating junk food and carbonated drinks outside home. Your satiety with junks is uncertain since you may likely crave for more.
Keep up with the scale:
In order to keep tab of the body’s weight, it is useful to use the scale. It is general knowledge that the scale is a pointer to what the body weighs. As such, it is a useful tool for maintaining already lost weight. A scale is also useful for indicating changes, especially increase in weight. Thus for weight monitoring and maintenance, put a scale to use.
Give protein a chance:
Protein based meals are significantly ideal for weight maintenance. Protein’s idealness for weight maintenance is due to its filling features which further minimises the appetite. The benefits of protein also extend to the hormones. Protein raises the satiety hormones in the body, while minimising the hormones that triggers hunger in the body.
Furthermore, protein requires a good measure of energy to be broken down. Therefore, its consumption helps in calorie burning.
Be cautious of carbohydrate based meals:
Indulgence in refined carbohydrates food like pasta, white bread etc., poses a huge threat to weight maintenance. Also, low carb diets helps in minimising calorie intake. As such, studies have revealed that restricting carb consumption to a minimal portion will help to keep off lost weight even in the long run.
Don’t journey alone:
There are many people struggling with weight maintenance. Therefore, teaming up with individuals in the struggle is a good preventive measure, because the team will serve as an effective support system.
Be realistic in your pursuit:
The maintenance of weight loss is better managed with clear and achievable goals in view. Thus, opting for a diet plan that can be put to use over a lengthy time period is a better option, rather than setting out with an activity or diet that will not be put to use in the long run.
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Consistency is important:
The process of adapting to a new regime, especially when it pertains to the health, is no work in the park. However, with consistency, a lot of improvement can be achieved and sustained.
A relapse might be inevitable:
In as much as it is desired to keep off the lost weight, this desire might be met with some challenges. An instance of a challenge that might arise, is responding to the urge to binge eat or the neglect of exercises. When situations of this nature persist, a relapse of the weight already loss might be inevitable.
However, rather than meet this phase with despair, it is better to consider it a part of the weight maintenance journey. As such, it is important to put the phase behind and get back on the fitness train.
Sleep is essential:
Studies have tried to establish a correlation between sleep deprivation and weight gain in adults. The explanation provided as the reason for the correlation between sleep deprivation and weight gain, is the ghrelin. The ghrelin is higher when the body experiences inadequate sleep. As such, the ghrelin being a hunger hormone responds with a huge appetite for food.
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Indulge a food tracker:
Food trackers exist to make you aware of the amount of food consumed. Therefore, a food tracker or app is sure to assist in keeping tab of how much food has been consumed and how much food is too much for each given day.
A weight loss process is no easy task because it demands great effort to be actualised. Surprisingly, the process does not end when the desired weight is lost. In other words, weight loss is a continuous journey and as such, it requires adherence to some measures to be sustained.
In light of this, this article has provided you with the measures you should arm yourself with even after you have brought down the weight. The time and effort put into ensuring the maintenance or sustenance of lost weight is certainly going to be a worthwhile one.