It's crazy isn't it? Research has shown that around 95% of dieters regain all of the weight they lost in their original diet within 3-5 years.
But why?
Is it because they are just too weak-willed, they lose motivation, are lazy or give up?
The answer is easily MISUNDERSTOOD.
What most don’t understand is that when we deprive ourselves of calories this leads to massive changes in hormones, metabolism and cognitive functions that make it difficult to keep the weight off.
In response to calorie deprivation our levels of leptin (considered the satiety hormone) decrease and levels of ghrelin (considered the hunger hormone) increase.
So to start you’re already feeling less satisfied with the same amount of food and you’re feeling hungrier for more!
Next up is the metabolism…
The most fundamental adaption to a calorie deficit is a reduction in energy expenditure. As you reduce the calories you take in, your body down regulates the calories that you expend.
Therefore to continue losing weight you must expend more calories than during the initial stages of the diet.
If you’re not aware of this metabolic adaption it can leave you feeling very CONFUSED. From your perspective you’re doing everything right - everything that already led to weight loss - and it’s no longer working.
Friends and family might conclude you’ve been cheating on your diet leaving you feeling even more discouraged…
Next up is the affront on your brain.
Studies have shown that calorie deprivation leads to changes in a host of cognitive and attentional functions such that being on a diet leads you to become increasingly preoccupied with food.
So why is weight gain misunderstood?
Calorie deprivation leads to massive metabolic, physiological and phycological changes that makes it extremely difficult to engage in the behaviours necessary to keep the weight off.
Most misunderstand this and believe that the weight regain is a lack of will power or self control.
When people lose weight they feel hungrier, their attention is biased towards food, they find food tastier and they have to consume even smaller quantities of food because their metabolism is slower.
SO WHAT IS THE ANSWER?
The answer is not to “diet” in the first place.
By focusing on habitual change over time instead of short intense diets we can control or event prevent many of the adaptions to a calorie deficit.
We offer Personal Training, Group Training & Nutrition Coaching in Petersfield, Liphook, Liss, Rogate, Hampshire area in a boutique personal training training studio. Contact us to book in your consultation today. Very limited spaces available.