Okay, so you've reached your ultimate goal weight and feel absolutely great about striking the target, and love the new lighter form of yourself. Now, if you show slack and be complacent, chances are high that you might regain all the dropped a few pounds back. Certain research has found that 80% of those who've lost a considerable amount of weight, tend to regain all of that back within 2 yrs. It’s a fact that the body doesn’t like to lose its fat cell function and will do everything to achieve back those layers that have been shredded through weight reduction. Now, here’s another interesting fact – a fat cell is never burnt up – it simply shrinks in dimensions when the fat submissions are pushed away from it, and when there’s enough surplus calories available in the body, it balloons as much as accommodate fat, sometimes up to 20x of their original size. Also, once full expansion is reached, body fat cell divides to create new fat cells. And more the amount of fat cells, the higher is the possibility of putting all the weight again, because they can all expand to support more and more molecules. If you think losing weight is difficult, maintaining a healthy weight is tougher. So, if you're somebody that is seeing an upward swing around the scale, here are some explanations why you're regaining weight after losing it.
1. A Complacent Attitude: A majority of individuals who reach their goal weight after putting in a lot of effort and hard work, actually get used to it after striking the target. Which means they have a tendency to obtain a little slack and take liberty with their dieting and exercise pattern. Ideally, you ought to not slip on their diet or activity levels despite weight reduction has happened.
2. Impaired Leptin Levels: During the dieting process, the satiety hormone “leptin” drops to two-thirds and may remain suppressed to some considerable degree even after the dieting has concluded. When the leptin levels are still low, it will make you more hungrier. Up your intake of soluble fiber and increase physical activity to battle leptin resistance.
3. Chronic Inflammation: When someone leads an incredibly stressful life, eats processed food, sleeps only for a short period of time, a protein known as C-reactive protein (that is an inflammatory marker present in the blood), shoots up, making the pH from the blood acidic. Metabolic changes and hormonal factors raise CRP levels and push the body into inflammation status. One of the major contributors to inflammation in the body is your diet, the food you take in. As mentioned above, another dynamics that play a part to cause inflammation are lack of sleep, high stress, insufficient exercise, etc. Other less popular agents may cause chronic inflammation – pesticides, pollution, phthalates, toxins, smoking, vitamin D deficiency, vitamin B6 and B12 deficiency, etc. Many of these factors post the dieting phase can increase inflammation which can directly impair the secretion of leptin that leads people who have lost weight to consume more food and gain weight back.
4. Low Metabolism: When the body has lost considerable weight, it lowers down metabolic process and adapts towards the low energy expenditure. At this point, you have to cut calories further and increase exercise to keep the weight loss. And that we have to admit, it’s a lot of hard work.
5. Dependence on Food: When someone has dropped a few pounds through crash dieting, the deprivation and restriction results in dependence on food. It’s difficult to explain, but food becomes an obsession and so does binge eating, leading to weight gain.
6. You dropped a few pounds via a Fad Diet: Dietary fads are hardly sustainable since they're according to food deprivation, starvation, and eliminating entire food groups. You may have lost a lot of weight through such diets, but sustaining them before long becomes difficult, and putting on weight is nearly unavoidable. Weight loss diets such as on the Rati Beauty app focus positioned on eating healthily and making changes in lifestyle so that your weight reduction is permanent, and you wouldn't wind up gaining all of the lost weight.
7. Not Making Healthy Dieting and Exercise Part of Lifestyle: Physical exercise and healthy eating habits ought to be part of lifestyle, not way to a reach a specific goal, so that one is able to maintain a proper weight.
8. Don’t Let Guards Down During Weekends: Often cheat meals get extended into cheat days and binge eating turns into a habit during weekends. Saturday and Sunday can ruin months of hard work, so it’s vital that you practice mindful eating on weekends too.
9. All Calories are not Created Equal: 500 calories of French fries and cupcakes isn’t equal to 500 calories of vegetables, fruits, and healthy fats. Choose what you eat carefully and practice mindful eating.
10. You've fallen back to your pre-weight loss Lifestyle: Have you started to have a liking for diet soda and soft drinks back again? Not a good for all around health, eliminate unhealthy food completely from your life.
11. Not Getting Enough Sleep: Getting the mandatory 7 hours of sleep every night is important to keep the strain hormone cortisol (an appetite-stimulating hormone) in check and all sorts of fat-burning hormones in balance.
12. You can’t pinpoint what’s causing putting on weight: Sometimes, it becomes extremely difficult to target the reason behind rapid putting on weight, in such a case, their list might be helpful.