As Christmas looms and party season is drawing closer, we all strive to fit in to our party dress or shed a few pounds in the knowledge that we will be overindulging during the Christmas period. But how much weight is realistic for us to achieve and why do we always seems to come back to where we began?
For many people trying to lose weight works initially, then they hit a plateau and stop or reach their target weight only to find it rises again and they end up gaining pounds. Analysis of 29 long term weight loss studies found that more than half of lost weight was regained within two years and over 80 per cent within five years.
Why does this happen?
We have what is called a set point. This theory happens because we have a narrow genetically determined range of weight the body is programmed to protect. After all our body’s main aim is to keep us alive not skinny! When the brain detects fat levels have fallen below an already established level it adjusts certain hormones (Leptin, a hormone in fat cells that helps to supress appetite and ghrelin which stimulates it) to burn energy more slowly and increase calorie intake. Your body will fight against this initial adjustment to maintain its equilibrium and what it has been SET too. Some research suggests repeated dieting means we develop resistance to key hormones (as mentioned above) making it harder to lose weight. Hence weight loss or gain is not just about food and our hormones play a role.
Can I reset?
As explained your set point does exist but based on current evidence weight loss can be maintained to a certain point but a gradual process is more effective. In other words, don’t shock your body into thinking it needs to defend itself but slow and steady wins the weight loss race! Losing a pound, a week or two allows your body to adapt and is sustainable in the long run. This set point suggests that we have a pre-determined weight range yes, but also other factors can influence and change it. Our hormones and activity adjusted over a slower period will not shock our body into thinking it needs to defend itself dramatically and will allow alterations to occur.
Say no to YoYo dieting and take the Tortoise approach – Slow and Steady
