Losing weight and maintaining it is definitely challenging. However, research indicates that it is possible to maintain long-term weight loss, but it requires unwavering dedication and vigilance in terms of diet and exercise. It’s almost like being in remission from addiction: you have to be consistently conscious of your food intake to avoid regaining the lost weight.
The Obstacle of Keeping Weight Off
Studies have shown that for individuals who were once obese, weight loss tends to stay off only temporarily. Approximately 95% of people eventually regain their lost weight within months. One potential reason for this relapse is the body’s physiological response to reduced caloric intake, which prompts people to consume high-calorie foods and subsequently put the weight back on.
This physiological process might be a remnant from our ancestors’ times when famine was commonplace, and it was necessary for survival to preserve body weight as much as possible. Nowadays, however, this “famine protection” mechanism makes it incredibly difficult for most people to lose weight and keep it off, since our body is desperate to hold onto the fat tissue it creates.
The Impact of Modern Society
Adding to the challenge of weight loss is our modern society, which heavily promotes processed, high-calorie foods and discourages physical activity. This environment does not make it any easier for individuals who struggle with obesity.
Researcher Dr. Christopher Ochner, who teaches pediatrics and psychiatry at Mount Sinai, notes that “although lifestyle modifications may result in lasting weight loss in individuals who are overweight, in those with chronic obesity, body weight seems to become biologically ‘stamped in’ and defended.” Ochner explains that for these individuals, few ever really recover from obesity; instead, they are merely “obese in remission.” Physiologically, these people differ significantly from those of the same age, sex, and body weight who never experienced obesity.
The Struggle for Long-term Success
Achieving long-term weight loss success is indeed possible, albeit difficult. It necessitates an unwavering, lifelong commitment to maintaining a healthy weight. As of now, certain types of stomach bypass surgery have been demonstrated to yield consistent results in helping obese individuals keep their weight down in the long run. However, not everyone can undergo this procedure, and there are also risks associated with any surgical intervention.
Tips for Maintaining a Healthy Weight
Though maintaining weight loss may prove exceptionally challenging, especially for those who were once obese, some strategies can help increase your chances of success:
- Emphasize wholesome, nutrient-dense foods. Instead of focusing solely on calorie counts, ensure that your diet is rich in whole foods, particularly fruits, vegetables, lean proteins, and healthy fats. These foods will keep you feeling full and provide your body with essential nutrients.
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Stay active. Regular physical activity is vital for maintaining weight loss, as it helps you burn off those additional calories. Aim for at least 150 minutes of moderate intensity exercise per week, or 75 minutes of vigorous intensity exercise.
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Monitor portion sizes. Overeating is a major contributor to weight gain. Be mindful of your portion sizes, and avoid consuming excessive amounts in one sitting.
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Don’t skip meals. Eating regular meals can help regulate your appetite and prevent overeating later in the day. Skipping meals may lead to extreme hunger, which can ultimately result in overeating and weight gain.
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Stay accountable. Keep track of your progress by regularly logging your food intake and exercise. This practice can help you identify patterns and make adjustments as needed. Consider working with a registered dietitian or joining a support group to maintain your motivation and stay on track.
In conclusion, the journey of weight loss and maintenance is undeniably challenging, especially for those once considered obese. However, with dedication and perseverance coupled with a lifelong commitment to healthy eating and regular exercise, it is possible to achieve as well as maintain your desired weight.
