Why Does weight come back after dieting?
Losing weight seems like an accomplishment for some people. You keep a diet, eat healthy and avoid junk food, cut your portions and watch the weight on the scales come down. But after a while the weight started to creep back on.
This can be frustrating and could make you feel that you have failed or lack discipline. But weight regain after dieting may not be as much willpower as it is biological and hormonal responses to losing weight that make the body hungry and encourage the body to recover lost weight.
As endocrinologist and CMO Dr Neeta Deshpande explains, the body has a natural mechanism to regain weight after it has been lost.
Why do you feel hungry in a Diet?
The biggest challenge for weight loss is hunger. Even if you’re within calorie control, you may suddenly get more hungry when you are on track to achieve a calorie deficit or feel a little less satisfied after eating.
How can this happen?
When you begin to reduce your food and energy intake, the brain can interpret it as a possible lack of energy. The body will then activate the mechanisms that drive you to eat more and bring back the energy that has been lost.
So, increased hunger during a diet is not necessarily a sign of weak willpower. It is an adaptation to weight loss.
How do Hunger and Satiety hormones affect weight?
Hormones play a large role in controlling hunger, fullness and body weight.
Dr Deshpande said when a person is losing weight, the brain senses the decrease in energy and can go into a compensatory mode. Hunger signals can be amplified while those promoting fullness may be reduced.
As a result, you may:
Feel hungry more often
Experience stronger food cravings
Feel less satisfied after meals
Find it harder to keep your weight down
Can recover some of your lost weight.
This biological response can make weight loss much more difficult than losing weight in the first place.
Is weight regain a sign of lack of motivation?
Not necessarily.
When you see your weight increase after months of dieting, it can be discouraging. But weight regain doesn’t necessarily mean you’re lazy or have lost motivation to lose weight.
Your body may be responding to the weight loss itself.
Dr Deshpande said that the body’s compensatory response can play a significant role in restoring lost weight. Some people may feel hungry and less satisfied after reaching their goal weight, he said.
One reason why simply reaching your target weight is not the end of the weight-loss journey.
Why it is so hard to keep weight off.
Losing weight and keeping it off are two different things.You might be very motivated during the weight-loss phase and will keep a diet and exercise routine the same. But when you get over your target, returning to old eating habits will cause you to gain weight very quickly.
At the same time, high hunger and low feeling of fullness lead to a more difficult task of keeping up the weight.So rather than a diet of a very restrictive type, experts suggest you do a sustainable diet in the long term and stick with it.
What should one do after reaching the point of reaching the target weight?
That is not to say that you should stop paying attention to your eating habits.
Instead, focus on keeping a balanced and realistic routine.
1. Do not consume Extreme diets.
Very restrictive diets can't be maintained over time. Choose an eating pattern that is adequate to the diet and can actually fit in with your lifestyle.
2. Focus on Sustainable Eating
Instead of completely eliminating everything you like, balance and moderation should be your attitude. A long-term sustainable diet is much easier to keep up with.
3. Pay attention to Hunger
As hunger and fullness change, you will know. Strong and frequent hunger can make it harder to maintain your weight.
4. Stay Physically Active
Regular physical activity is good for health and weight management. Choose activities you enjoy so they are easier to keep up with.
Don't think that weight fluctuations are a failure.
Small changes on the weighing scale are normal. Your habits are good, but look at what you’ve done in your life in general and then judge yourself based on your habits.
The Bottom Line
Recovering weight after dieting does not mean you have failed. A weight loss diet can produce hunger and lack of fullness as your body responds to the process of losing weight.
Knowing this biological response could help in weight management. Instead of having to adopt dieting or short-term restrictions, it’s better to adopt healthy habits that are sustainable and long term.
If you are experiencing recurrent weight gain or extreme changes in appetite, talking to a qualified healthcare professional can help you understand the factors affecting your individual weight and what is the best plan.