Weight loss yo-yo

Why is it so hard to lose the weight you have regained? Why does it seem so much harder this time around?

You’ve lost weight in the past. You changed your diet. You started exercising. The pounds were coming off. Then life happened and you got off course. Regained some weight. Now you’re ready to try again using those same strategies that worked in the past. Sadly, they are not working, and you’re frustrated. Why?!

As we lose weight, we lose both muscle and fat. This leads to a slowing of our metabolism. For every diet attempt, our metabolism (how much energy we burn at rest) slows by approximately 10-15%. Even if we regain weight, our metabolism does not improve by a corresponding percentage; it remains lower.

Appetite hormones play a large part in weight management. They tell us when we are hungry, when it’s time to eat (Ghrelin) and they tell us when to stop eating (GLP-1).  These hormone levels also change due to weight loss. Like our metabolism, appetite hormones don’t return to the same levels before dieting. As a result, we can experience persistent hunger, even after weight has been regained.

Dieting and calorie deprivation can be considered a stress which means cortisol is produced. Excess cortisol production can lead to weight gain. 

Psychological factors also play a part. It’s hard to sustain lifestyle changes over time especially when we don’t see the scale moving and are hungry all the time.

When you combine all these factors, it’s no wonder you’re having such a hard time losing weight this time around. How do you get back to losing weight? Strength train to build muscle. Take time to prepare your meals ahead of time. Ensure adequate sleep. Move more. Consider weight loss medications, and most importantly, stay committed.