Why is it so hard to maintain weight loss?

Maintaining weight loss can be a challenging process for many people. The main reason for this is the various mechanisms the body develops to maintain its current weight. During weight loss, these mechanisms are activated, encouraging the body to return to its previous weight. Although maintaining weight loss requires patience and constant effort, this process can be made permanent by adopting a sustainable approach and making small lifestyle changes.

Metabolism slows down

As you lose weight, the body's energy needs decrease. The body slows down its metabolism to continue functioning with fewer calories. This adaptation is a significant factor that makes weight maintenance difficult.

Hormonal changes

After weight loss, the secretion of hormones that increase appetite in the body rises. In particular, the increase in ghrelin (hunger hormone) levels can cause individuals to feel the urge to eat more and regain weight.

Returning to old habits

It is of great importance that the changes made during the diet process are permanent. However, many people return to their old eating habits after reaching their target weight. This situation can lead to the rapid regain of lost weight.

Psychological factors

Emotional eating habits can pose a significant obstacle in the weight maintenance process. Individuals may turn to overeating to cope with emotional states such as stress, unhappiness, or anxiety. This can trigger weight gain.

OBESITY WEEK

Scientific studies emphasize the concept of obesity memory. The body can "remember" its previous obese state and carry the lasting effects of this condition. Even after weight loss, changes are observed in adipose tissue at the cellular level. This situation can increase the body's tendency to return to its former weight.

WHAT SHOULD BE DONE TO AVOID REGAINING LOST WEIGHT?

Making weight loss sustainable can be challenging, but this process can be made more manageable with proper nutrition, regular exercise, and psychological support. Dietitian Emel Terzioğlu Arslan offers the following advice for maintaining weight loss:

Sustainable nutrition plan: Instead of short-term and strict diets, long-term sustainable nutrition plans should be created.

Regular exercise: It is recommended to engage in at least 150 minutes of moderate-intensity physical activity per week.

Protein and fiber consumption: Foods rich in protein and fiber increase the feeling of satiety, reducing the risk of overeating. This allows you to feel full for longer.

Stress management: Develop healthy methods to cope with stress. Relaxing activities such as meditation, yoga, or walking can reduce stress-induced eating behaviors.

Sleep patterns: Insufficient sleep can trigger hormones that increase appetite and make weight control difficult. Therefore, take care to get quality and sufficient sleep.

Personal tracking: Tracking your weight, eating habits, and physical activity can help keep your motivation high. Observing yourself allows you to make changes when necessary.

News Source: 12punto