Power of Movement


10 Reasons Why We Regain Weight

10 Reasons Why We Regain Weight

Weight Gain

10 Reasons Why We Regain Weight

Good for you! You worked hard and lost all that holiday weight. Now, how do you keep from seeing those pounds again? Below are 10 reasons why weight creeps back and strategies to keep those pounds at bay.

  1. We look for the fast track

One of the biggest problems is making changes for the short-term that cannot be sustained, which leads to regaining the weight lost. In other words, dieting. Typically, dieting is about doing whatever it takes to lose weight, without consideration of weight maintenance. It’s better to take the time to make lifestyle changes that work for you including what you eat and how much exercise you get.

  1. We diet for the wrong reasons

Another challenge is that the initial motivators for weight loss — health concerns, an upcoming class reunion, a tropical vacation — often fade. Compliments on your changing appearance and the need to buy smaller pants can keep the motivational fires burning, but what happens when the number on the scale stops moving? Waiting for fresh motivation to strike can cause you to slip back into old habits, but being open to new ways to eat well and stay active can help keep you action-oriented.

  1. We have unrealistic expectations

The odds of successful weight maintenance are low. People who are disappointed by how much weight they lost are more likely to regain. So are people who expect that losing weight will make them happier. The truth is that people of all shapes and sizes struggle with body image, relationships and job satisfaction.

  1. We aren’t flexible

Expecting the unexpected and anticipating change will help you not to revert to old habits. This leads to deciding “anything goes” on vacation, skipping exercise if weather or other circumstances preempt your normal routine and abandoning healthy eating when life becomes “too busy.” Health and wellness is a lifelong journey which means being ready to course-correct immediately when life briefly knocks you off track.

  1. We see a weight goal as the finish line

Weight loss isn’t the end game and that mindset sets the stage for regain. The truth is that the effort required to maintain new habits never ends. A better approach is to set goals around things that you actually have control over, such as consistently exercising five times a week or eating four cups of vegetables each day, and let weight loss be the outcome. Identify your triggers to overeat — stress, fatigue, being overly hungry — and build strategies to deal with them rather than relying on willpower.

  1. You eat as much as you did pre-weight loss

Once you lose the weight, your body doesn’t need as much fuel at its new weight. That’s because when you lose a significant amount of weight, your metabolism actually slows down because of a mechanism known as “metabolic adaptation.” Our bodies have evolved to store fat and become accustomed to the weight you’ve gained. So when you try to lose it, your body’s metabolism switches to survival mode and decreases the amount of calories it burns on a daily basis—and stays like that for about a year. At the same time, research published in the journal Obesity found that your levels of leptin, the satiety hormone that tells your body when you’ve had your fill, actually drop after weight loss, leaving you feeling constantly ravished.

Know that your first year keeping the weight off is most likely to be the toughest and the time you’ll have to be the most diligent. Maintain an eating schedule so you don’t indulge in random office snacks your co-workers brought in.

  1. You’re not getting enough ZZZZZ’s

When you’re exhausted your metabolism slows. Even mild sleep deprivation causes ghrelin—the hunger-stimulating hormone–to go into overdrive while simultaneously reducing levels of leptin–the hormone that suppresses appetite. In turn, this stimulates hunger even when you’re full which can lead to overeating and weight gain. You also turn to high carbohydrate and sugary snacks to help perk you up, but all these do is make you more tired after the initial spike. Try to get a solid seven or eight hours of sleep each night.

  1. You’re not eating real food

Many frozen options are marketed as nutritious and convenient, but they are still processed. Like most ultra-processed foods, many frozen entrees from diet programs pack a surprising amount of health-harming sugar—7 grams and lots of salt! Not only that, but the 40 plus ingredient list is just completely unnecessary, and makes it more likely you’ll be filled up with inflammation-causing, processed additives. Do want to eat things you can’t pronounce? These additive-laden foods — along with other processed goods—account for 90 percent of the added sugar we unknowingly consume each day. Just cook at home to banish these added sugars as well as to cut calorie consumption by an average of 200 calories a day

  1. You’re sitting all day

Many of us are spending prolonged periods of time sitting, either at our desks or in the evening binge-watching our favorite show. And this is regardless of whether or not you exercised for an hour early in the morning. In fact, a report published in the Annals of Internal Medicine found that those who concentrate their workouts into a single session and spend the rest of the day sitting are susceptible to the same negative health risks as those who don’t work out at all, including regaining all that hard-lost weight. According to experts, when you sit all day at your desk, the bulging biceps and washboard abs you worked so hard to build at the gym begin to break down. This slows your resting metabolism and can make it harder to maintain your weight loss goals.

Simply getting up from your chair and taking a two-minute walk once every half an hour can do the trick, according to studies published in the journals Diabetes Care and BMJ. When middle-aged overweight and obese adults interrupted sitting time with short bouts of walking every 30 minutes, they lowered self-reported fatigue, minimized spikes in blood-sugar, and lowered insulin levels after eating meals, which translates to keeping your hunger pangs at bay and helping you scorch more fat! Set your phone alarm so you don’t forget to take a break.

  1. You’re still cutting carbs

Initially, it may have worked to drop water weight and melt away the pounds, but completely slashing your carbohydrate intake will leave you with some not-so-pleasant side effects that can make it hard to go about your daily routine, like exhaustion, irritability, and lethargy—all emotions which have also been connected with overeating. We need carbs (good ones) to feed our brain and central nervous system. Restricting carbs completely will cause any newly-added, fat-burning muscle mass to be metabolized for energy, rather than carbs. Just keep carbs to a reasonable percentage of your daily calories and choose the right ones.






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