Weight loss

What to Do When You Gain Back Some of the Weight You Lost?

Weight loss

Trying to lose weight can feel like jumping on a trampoline. Our weight infuriatingly rockets right back up the harder we jump down. It's not only bad for your budget (getting new pants all the time isn't cheap!), but it's also bad for your health, from muscle loss to immune system attacks. 

Researchers monitored 14 competitors for six years in a study. They were surprised to learn that almost all of the candidates (13 out of 14) gained weight following the competition. And four of the candidates were heavier after the show than they were before they began their weight-loss journey. For some, that means gaining more than 100 pounds! 

You've probably figured out that there's more to your extra weight than just calories in and calories out, and that merely moving more and eating less won't help you thin down. 

Instead, you'll need to figure out what's causing your weight increase so you can undo the damage. 

To assist you, we've highlighted the most frequent reasons for weight gain, as well as strategies for combating each. You might be surprised to find which seemingly innocuous activities are pushing you farther from your ideal weight! Check out these techniques to lose weight forever for expert-recommended recommendations on how to break free from the weight-loss tug-of-war. 

You eat the same amount of food that you did before you lost weight  

Congratulations on completing the task! You've reached your target weight. However, just because you've lost weight doesn't imply you can eat as much as you did before. To keep the scales skewed in your favour, you may need to consume even less. 

Why? At your new weight, your body requires less fuel. Because of a mechanism known as "metabolic adaptation," when you lose a large amount of weight, your metabolism actually slows down. 

Our bodies have evolved to accumulate fat, and you've grown accustomed to your new weight. When you strive to lose weight, your body's metabolism goes into survival mode, lowering the number of calories you burn each day—and it stays that way for almost a year. 

Simultaneously, research shows that dieters' levels of leptin, the satiety hormone that signals your body when you've eaten your fill, decline after weight reduction, leaving you feeling ravenous all the time. 

Defeat It: 

Keep in mind that the first year of losing weight is likely to be the most difficult, and you'll need to be the most diligent. Maintain a regular meal schedule to avoid indulging in office goodies brought in by coworkers. 

You're quite tense 

If your hectic schedule has left you exhausted and agitated, it's possible that you're starting to look mushy in the middle. The stress hormone cortisol, which is released when we are stressed, causes the body to metabolize meals more slowly. To make matters worse, the foods we crave when we're stressed are usually high in fat and sugar. As a result, this diet-derailing combination has the potential to undo your hard-won weight loss victories. Weight gain can occur as a result of a combination of high-calorie desires and a stress-induced slow metabolic rate. 

Defeat It: 

Try a few different stress management techniques to be as cool as a cucumber and keep those pesky pounds at bay. 

Yoga, running, hanging out with friends, and unplugging from electronics for an evening are all options. Smiling and laughing can even help reduce stress hormone levels, according to research. Determine what works best for you and schedule decompression time a couple times per week. 

Your Gym Membership Wasn't Renewed 

While eating a good, balanced diet is a crucial part of any weight-loss plan, continuing an exercise routine after you've achieved your goal may be the key to keeping the weight off in the long run. The researchers discovered that after reducing weight, people who quit working out had a drop in their metabolism, whereas those who continued to go out for 40 minutes three times a week maintained the same rate. 

Defeat It: 

Keep your heart beating by running, lifting weights, performing yoga, or Crossfitting. This will help you burn off that occasional beer or cheat meal of a slice of pizza while also keeping that bothersome flab off your stomach. 

You've Decided to Attend Your Fitness Class 

While working out is important for keeping your metabolism in check, if you haven't changed up your workout regimen in a while, that six-pack may easily become a barely-there two-pack. If you've been performing the same routine for several months, your body is no longer being challenged, which means you're not burning as many calories as you could be. 

Defeat It: 

If you usually stick to spin classes, consider trying a boot camp or Zumba class to rev up your metabolism. Can't bear leaving your Schwinn behind? Look to find a more intensive class or push yourself by increasing the resistance (even if the instructor doesn't say so). One strategy to break through a weight-loss stall is to change up your exercise programme.