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Why 95% Of People Who Lose Weight Gain It Back.
by Shin Ohtake on Thursday, January 14, 2010 • 23 Comments
Losing weight isn’t the hard part, it’s maintaining your hard earned body that’s tricky. Most people gain their weight back within 2 years of losing it all. And the reasons aren’t what we initially thought. Gaining your weight back and more, may have more to do with your body’s biological processes. There is strong evidence which shows, once you lose the weight, your body does everything in it’s power to regain that weight back. Your thinner body needs less calories to sustain itself, but your craving for food intensifies, making it increasingly difficult to maintain your hard earned lean body. But not all is lost, where there’s a will there’s a way! Find out what you can do to keep your weight off and maintain your lean body for the long term and avoid being the 90 - 95% of people that gain it all back.
Paul Maclean, an associate professor of medicine at the University of Colorado, has been studying how your body functions after weight loss and what he’s discovered is quite startling.
Quoted from L.A.Times
“There are strong physiological adaptations to weight loss that promote weight regain,” MacLean says.
Your body is designed for survival, and so innately it functions to protect it from weight loss and starvation. But what’s interesting is that once you’re overweight, your body assumes that state to be normal and it does everything it can to get it back to the previous “overweight” state once you’ve lost weight. It’s part of the survival mechanism. And here’s the kicker, scientists haven’t figured out how long it takes for your body to recognize your new weight as the normal state and hence stop all of the biological processes from sabotaging your efforts. So you may be fighting your body’s urges for a long time.
Once you lose the weight your metabolism changes, since you need less calories per day. Each pound you lose you require 8 calories less than before. This difference in the energy required has been coined the term “energy gap” by Dr. James O. Hill (a professor from University of Colorado and director of Center for Human Nutrition). This energy gap may be one of many reasons why your body tries to gain more calories back into your body.
One way to fill the void (energy gap) is by changing your body’s appetite hormones. Leptin, an appetite depressor hormone helps curb your appetite. But, after weight loss, the level of leptin in your body is lowered, making it harder to curb your hunger. Another hormone is ghrelin. It’s an appetite stimulant. It makes you hungry, but subsides after you eat. However, after weight loss the level of ghrelin in your body is elevated. Even after you eat the level of ghrelin doesn’t do down as much as before. This leads to lower satiety (satisfaction) levels and increases your chances of over eating. Additionally, MacLean’s research suggests that even your fat stores in your stomach send signals to your brain to tell the body to regain the lost weight.
It’s no wonder that people gain their weight back. Your brain and body reprograms everything to try to restore the lost weight and it doesn’t seem to let down until it’s succeeded.
I know… it all seems doom and gloom, but before you raise you hands up in despair and give up. There is a way!
Amongst the estimated 5 - 10% of the successful people that lost weight and kept if off on a long term basis, there was one constant that really made a difference in helping them keep the weight off…EXERCISE.
Rather than just trying to consume fewer calories by eating less, these people exercised more. Scientists believe exercising helps control your body’s instinctive biological mechanism to regain the lost weight - such as re-sensitizing your appetite controlling hormones like leptin, ghrelin and insulin, so that it can help you keep the weight off.
Quoted from L.A.Times
“Everyone thinks exercise is about burning calories,” Fujioka says. “But you are actually returning the system to more like what it should be. Things start working again.”
Another possible key in the fight to maintain your weight loss, is stabilizing your blood sugar levels. Some scientists believe that it plays an important role in helping to reprogram your brain and body, so it can see your thinner and lighter body as the new norm. This in turn helps your body’s biological processes return back to normal. A key tip in stabilizing your blood sugar level is to eat low glycemic foods and foods with high fiber content along with lean protein and healthy fats. Eating 5 - 6 smaller meals through out the day will also help keep your blood sugar level even. Another important tip is to eliminate all processed foods, and replace it with real whole foods instead. Processed foods have hidden sugars that’ll spike your insulin and trans fats that are very toxic to your body. Just by eliminating processed foods and ready made foods (And yes, that means all fast foods as well!) you’ll have much better success keeping your blood sugar levels even. Combining a well balanced eating plan consisting of real whole foods along with an effective, comprehensive workout program that you can easily follow is your best solution to beating the odds of regaining weight and be among the 5% of successful people that “figured it out” and kept their lean body for good.
If you’re tired of going through the same old yo-yo dieting process of losing weight and gaining it back, and this article really made sense to you. Then it’s time you took action for good this time. The Max Workouts program is based on strength circuit training and cardio interval training to maximize your body’s calorie burning potential and help re-sensitize your insulin so it can function optimally to stabilize your blood sugar levels. The program is fully comprehensive, easy to follow and provides you with all the tools you need to successfully achieve a leaner, fitter and healthier you without any crash dieting, pills or gimmicky gadgets
Now that you know what you need to do to maintain your lean body and weight loss, how would change the way you approach your body transformation?
And if you’ve already lost the weight but seem to be gaining some back, what do you need to do to get back on track and stop the weight gain?
I’d love to hear your thoughts, so please post your comments below.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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23 Comments
Posted by Jeff on 01/14 at 09:39 AM
Shin -
This is dead on. I lost 65 about 12 years ago eating the smaller meals several times a day and exercising. I kept it off for 5 year but then got married, quit eating so often and got backto 3 meals a day, had kids and quit excercising, etc and now I’m back to my worst weight ever. But all is not lost, I’m back on the several meals a day plan. I’ve excercised a little, but you’ve encouraged me to step it up! My wife and I found this amazing program that creates your meal plans from the foods you like. I’m down 18 lbs this week!! It’s almost crazy to imagine. You can see details at [LINK REMOVED] for the diet generator we are using. I can’t wait to add your advice of more excercise and see if the weight comes off even faster and I know it will now help me maintain. You really know your “stuff” - I live the scientific approach you take with keeping your body in shape.
Thanks for sharing!
Posted by RACHEL on 01/14 at 10:02 AM
Hi Shin,
Thank u so much for the support,im turning 30 this year and i really need to lose weight this year.Ive trying to go the gym but i stil cant loose weight.
Thanks
RACHEL (PRETORIA) SOUTH AFRICA.
Posted by melinda on 01/14 at 10:05 AM
Hey Shin to tell you the truth I have no weight problem at all.I watch what I put in my mouth.Now even more after that news letter I,received earlier in December I am more cautious.Thank you.
Posted by mark wilshire on 01/14 at 10:11 AM
hi Shin, started to read the article, and thought whats the point in improving myself if 95% put it back on… with interest! Until i read the part about exercise!! phew! there is a way to keep off the excess bodyfat!! i am trying to change my lifestyle at the moment, less processed food, less carbs, more veg, more meals, less alcohol ( hardest). But i find it hard to follow a strict eating plan!!i am a single guy, cant cook, know very little about food, not alot of time! Can you suggest anyone’s eating plan that is designed for people like me!! idiots guide to healthy food!! The one thing that has helped me the most is your excercise plan!! i love them and have got a few of my friends interested! Feeling physically stronger and leaner with each week!! A perfect eating plan would speed things up,.... but ” Rome wasnt built in a day ” small improvements weekly help, i used to eat poorly and drink alcohol daily! Now i eat well for 4-5 days a week and dont touch Alcohol for 4 days of the week! My next hurdle may be the biggest and most important… stop smoking! i am 38 now! i felt this was my last chance to improve my health before it was too late, youve given me the tools and the desire to get the health and body i wanted. thanks mark (uk)
Posted by dr. AHMED on 01/14 at 11:28 AM
thank u shin about ur articles .I received ur email but this problem of gainig weight is dengerous can u write about it in more detail
Posted by joey perez on 01/14 at 11:36 AM
well it is nice to see that fast food, sugar,enriched flour and wheat products,and commercialized dairy products now have a friend inside of your body to help you get fat . I know that six small meals throughout the day is the best way to go to keep insulin levels down and it helps your blood sugar from crashing and prevents the storing of unused calories but is it completely necessary. six meals a day really gives me no break from thinking about food
Posted by Terry on 01/14 at 12:38 PM
The article is spot on
Posted by Suzanne on 01/14 at 12:59 PM
Shine—I am proud to say I AM in that 5-10 pencentile of people who have NOT gained my 70 lbs back from 17 years ago!! Even after 3 kids (twins to boot) I have beaten the odds. I went into it knowing the statistics but was determined NOT to be in that 95%! It was not an option. I still carry around the picture of myself as a size 16 and 200 lbs in my wallet and I know I will NEVER be that unhealthy ever again. I am now a size 4! As you know I am now a personal trainer going on 4 years and share my success story with my clients all the time. When you start the journey to a healthy life you must tell yourself there is no other option. It is my goal to inspire at least 1 person every day to eat “real” food, quit eating out, absoutely NO fast food! If people quit buying it—they will quit making it! Our children are suffering from our poor habits and choices and lack of exercise in this nation and it is my goal to do everything I can to educate people about proper nutrition. Exercise is imparitive to our heart, our brain our entire body. Working in a gym, it is overwhelming to see the effects of people’s unhealthy choices in life. Everyone is always asking me how I look so young when I am 44 years old. I simply tell them it’s diet, exercise, sleep and allowing myself “me” time every day! Love your website and I hope you are working on my T shirt!! (he he)
Posted by john lincs on 01/14 at 03:59 PM
This is a really difficult dilemma - we seem programmed by instinct to conserve fat as insurance against scarcity of food. OK, in early times carrying bodyfat to guard against winter food shortages protected our survival as a species. So putting on fat is easy - keeping lean against our inbuilt survival instinct to carry fat looks like a fight against our nature. I look upon it as a matter of routine to exercise, and this does need a conscious effort. Modern Western lifestyles oppose this effort, but I agree with Shin about exercise. It has to be livable, though! Apart from exercise, the Western diet has become overloaded with fat and sugar since the supermarkets took over feeding us. To keep lean , I think you have to become knowledgeable and determined in both diet and exercise. Exercise alone won’t do it!
Posted by Yolanda on 01/14 at 04:17 PM
Hello,
I found your article very interesting and opened my eyes in another way i didnt think was possible. I have learnt to understand the way the human body stores fat and why it seems to spread across my stomach. As i have got older i notice unless i am very stressed out the food that i have eaten is alot harder to shed. I get annoyed ut because i am a vegetrian and i dont really eat an awful lot.However i would have really been intrested to find out where one can purchase the leptin, and other things which can aid to stablise ones weight. Fantastic article, i am so pleased that i did not just bin the email like i normally do. Thank you.
Posted by nelson on 01/14 at 05:11 PM
thanks for this the things im do to not gain weight back after i lose it is im gonna still eat 5-6 meals a day , eat good, and keep exerciseing.
Posted by Eileen on 01/14 at 05:39 PM
Hi Shin,
Awesome thankyou for that information, I will read up on your news letter to learn more, I will keep it up.
Thankyou for your advise
Eileen
Posted by Darko Kreculj on 01/15 at 01:38 AM
This is cool…..well it all comes down to good ol’ exercising…..
Posted by Derek on 01/15 at 05:09 AM
Hi Shin
Great article. I lost 15kg 4 years ago( down from 85kg to 70Kg) and now sit between 70kg - 71kg. I lost my weight by exercise, changing my eating habits so snacking with real food during the day and watching what I eat. During my weightloss stage I cut out beer and wine but I now enjoy these in moderation. As a consequence of losing weight and feeling real good about myself I have now studied to be a personal trainer which keeps me exercising and now I help other people to feel good about themselves.
Derek
Posted by Eileen on 01/15 at 05:44 AM
Dear Shin
I’ve put on 2kg since I’ve stepped up my work-outs…yes, I’ve gained weight! I eat a little more than my usual (I get hungry more often & I just need more to feel satisfied) but my jeans feel looser and my bodyfat is down a little so I’m trying not to be upset. It’s possible that I’ve put on muscle mass (it weighs more but takes up less space right?) is what I tell myself..
Posted by Danielle on 01/15 at 07:34 AM
Hi Shin
Thanks for this. I have a sedentary job (office work) so I am conscious of the amount of calories I eat. I have done a but of reasearch on foods and have made a list of healthy foods I can eat at work.
For the first 8 weeks I am going to keep my calorie count to 1200 a day. I have started an excel spreadsheet to track my cal count. I started this on Monday and today’s Friday, I have lost 1kg. So I am on track to lose 6-7kgs
In addition to the diet side, I go to the gym 3-4 times a week for 45-60 mins. I do a slow workout and ramp it up in the last half hour. My goal is also to tone my body and build up a little bit of muscle but not too much. I will start increasing my cal intake as my body adjusts to its new routine. Then I will maintain my weight loss thru exercise.
It really helps having the gym right across the road from my house. I have a 4yr old as well and a very supportive husband who is happy to look after him while I am on this crusade.
However after my pregnancy I have found it very hard to get rid of my tummy flab, any pointers will be greatly appreciated. I realise it will take time but are there specific exercises I could do?
Thanks, your newsletters are great.
Danielle
Posted by Carol O Leary on 01/15 at 08:39 AM
hi shin
I lost 70 pounds nearly five years ago and have managed to keep it off it that time. I put down my success to exercise. In the past five years there hasnt been a week where I havent exercised. I love exercise so much that I trained as a fitness instructor and Personal Trainer, so now I pass on my knowledge to others and hope that they learn to love exercise.
Posted by Maggie on 01/15 at 03:42 PM
Hi Shin, happy new year to you & yours. Thanks for that article, my friends & I have been wondering what to do as everything seemed to fail as we got older & our lifestyles changed putting more demand on family & work giving less time for proper eating & exercise. I will share this with them.
Posted by Vicki on 01/15 at 04:31 PM
Makes perfect sense. Dieting is about life style change. The most successful people are those who embrass a total change for life. Great article, maybe i should post it in the gym!!!
Posted by Don on 01/17 at 09:26 PM
Hi Shin I’m one of the 95%, 5 years ago was 260, had a quad bypass, in 6 months I went down to 190, just cause I was afraid to eat. I’ve been a little lax with my eating habits, and haven’t made it a priority to exercise. Now I’m at 220, down from 230 2 weeks ago, just from eating a high fat (good fats), moderate protein (from lean sources), low carb (all my carbs come from fiberous fruits and vegies). Because of limited time, my choice of exercise is Kettle bells and some brisk walks with the dogs. Guess there is some light on the horizon.
Posted by Ernesto D Carson on 01/26 at 12:18 AM
The article and all the comments made prove that the key to losing weight is a lifestyle change and not just losing weight.
Posted by Kaley on 02/18 at 02:36 PM
I know what the problem is, every body is trying to stay young. We need to stop working against our bodies, and except the natural aging process. we naturally gain weight because our bodies are designed to store fat.The older we get the more our bodies change. Stop believing the hype the skinnier you are the longer you’ll live, or you’ll finally get sex, or get married, or be immune to disease, because the truth is, if you never get laid, or get married, you best bet everyone is going to to die from SOMETHING one day, it may not be now, and it may not be from a natural disaster, but rest assured the older you get,and everyone is not blessed with the death from natural causes( plain old age). People live your life, enjoy it,dont stress to hard,eat better,wholesome, healthier foods, and love yourself as is plain and simple.Life is to short, be a sad story, (Jane lost all that weight, looked great, was about to get married, and died in an accident, or fell off a cliff,etc…. GET the Point 
.
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Posted by Linda E. Paxton on 01/14 at 09:23 AM
Hi Shin You are right on about the blood sugar levels. I have followed as best as I can to the Canadian Diabetic Diet. I feel balanced and have lost a few pounds but I need to increase my fitness level. Its all about what goes in your mouth and the timing and how much. I really believe you are what you eat.
Linda:)