How to maintain the weight after slimming: effective tips

Losing weight is not an easy task, but it's even harder to maintain the results you've achieved.

The results of many studies confirm this. Some scientists believe that the human body has a certain set point of weight to which it returns. And if a person loses pounds, the body tries to gain them back.

While there is evidence to support the set-point theory, other factors in weight loss are also important. And research shows that it is possible to lose weight without gaining back the pounds you lost.

THE SET-POINT WEIGHT THEORY

This theory states that the body tries to maintain its weight within a certain range throughout adulthood. Some people may be thin when they are young and gain weight after reaching middle age.

According to it, if a person starts consuming fewer calories, their body's metabolism will slow down. That is, it will burn fewer calories even if the level of physical activity does not change. The body may also change the way it absorbs nutrients, or its hormonal profile, which will increase hunger. These factors contribute to a person gaining weight again.

The idea is only a theory, and it has no real evidence yet. Researchers have noticed that many people return to a certain weight range, but it is not easy to study this scientifically. First of all, it is difficult to control what people actually eat. Most studies rely on subjective reports from participants, which can be inaccurate.

WHY THE BODY IS PRONE TO WEIGHT GAIN

If the body helps to regain lost weight, shouldn't it help to lose weight when a person gets fatter? If there is a system that regulates body fat, why is it so easy to gain extra pounds? Scientists have been looking for answers to these questions as well.

Biologists say that throughout history, hunger has been one of the greatest threats to humans. Therefore, the body has developed a way to protect itself from hunger by storing fat. Only in recent years has obesity become a health threat. Perhaps humanity has not yet evolved to meet this challenge.

WHAT HAPPENS WHEN YOU REDUCE YOUR CALORIE INTAKE

Reducing the amount of calories you consume causes a number of changes in the body. Some of them make it harder to keep the weight off. For example:

A smaller body size means that a person expends fewer calories. Therefore, to keep the weight off, you need to reduce your food intake.

Hormonal changes. The level of leptin, the hormone responsible for feeling full, may decrease. You may want to eat more to feel full. Levels of ghrelin, the "hunger hormone" responsible for appetite, may also increase.

Focusing on food. People who restrict calories think about food more often. Studies show that their sense of smell can be heightened. When food smells and tastes better, people often eat more.

WHAT IS WRONG WITH THE SET-POINT WEIGHT THEORY

This theory cannot explain some of the patterns of weight gain that scientists observe. These patterns show that what happens in a person's life plays a role in weight gain.

In particular, researchers have noticed that college students often gain weight, children who watch a lot of TV are more prone to obesity, and people often gain weight after marriage. In Western countries, less affluent people have higher rates of obesity. Also, people often gain weight after moving from Asia to the United States or Europe.

WEIGHT AFTER SURGERY

Weight loss often leads to a slower metabolism and increased appetite. Some researchers argue that surgical treatment of obesity (bariatric surgery) does not seem to have this effect. Scientific research on humans is lacking. One animal study supports the theory that bariatric surgery can change a set point of weight.

HOW NOT TO GAIN EXTRA POUNDS

Even if the set-point theory works, it is still possible to lose weight and keep it off. Slow weight loss can change the set point. It gives the body time to adapt to a new way of eating. In this case, the best results can be achieved with the medical support of a therapist or nutritionist.

Recent studies show that about 20% of people on a diet do not lose weight. In America, there is a national weight management registry that tracks people who have lost at least 14 pounds and have kept the weight off for at least one year. These people regularly answer questions about how they did it.

So far, the data show that people are more successful in long-term weight loss after a "medical trigger" - a warning about their health condition. In addition, participants who manage to keep the weight off were more likely to practice the following actions:

• weighed themselves regularly, often daily
• dealt with small weight gains without waiting for a significant weight gain
• ate breakfast, mostly cereals and fruit
• exercised for about an hour a day, mostly walking
• followed a low-calorie, low-fat diet
• were consistent in following their meal plan, even on weekends and holidays

People who gain weight often blame it on a lack of willpower. Researchers have found that willpower indeed plays a role in weight control, but it is relatively small. Other factors are more important.