Regaining lost weight, also known as weight cycling, is a common phenomenon for 75 percent of people who try to shrink their waistlines.
The question is why do dieters regain the weight they lose?
Is it because they are not willing to continue restricting their food intake, or is it because that their body physiologically defends a genetically based set weight?
Unrealistic diet plan:
Some diet plans, especially those that restrict entire food groups, are simply not applicable for the long term. As soon as you restrict something, you may find that your body starts to crave it. That can quickly end a diet.
Unrealistic exercise plan:
An unrealistic exercise plan, like going from very little exercise to seven days a week at the gym, can have a similar effect.
A sedentary lifestyle:
Another culprit of weight regain is your relationship with your car, TV, computer, and other assorted electronics that make you sit for hours at a time. Sitting can actually shut down your metabolism, but it's what we spend most of our time doing, whether for work or leisure.
When you lose a significant amount of weight, your metabolism actually slows down.
So, when you eat as much as you did pre-weight loss, which leads to weight gain due to lower metabolism.
Losing Fat and Gaining muscle at same time:
Losing weight can be great, but not if that comes at the cost of muscle loss.
Unfortunately, most of the time, when people lose weight, they end up with a lot less muscle than they started out with. Some even find their body fat percentages increasing.
Losing fat and gaining muscle at same time is difficult because:
- To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel.
- To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles.
In order to increase muscle mass while losing fat:
Increase protein intake:
Taking in plenty of protein, spread fairly evenly throughout the day, helps to protect your muscle tissue from breakdown. When amino acids are floating around in your system, your body senses that it doesn't need to break down muscle tissue to harvest them.
Lose Weight Slowly:
While it can be tempting to try to lose as much weight as quickly as possible, sudden drop in weight tends to be the result of losing not just fat, but also muscle.
Strength Train at Least Three Times per Week:
A lot of people, who try to lose weight, increase their cardiovascular activity. This can be beneficial only if it is not replacing weight training.
Give Your Muscles a Break:
Most people think more is better. When it comes to building muscles, this is not necessarily correct. Muscles need rest to grow.
Weight loss without dieting:
- Drinking water can help you eat less and lose weight, especially if you drink water before a meal. If you replace calorie-loaded drinks, such as soda or juice with water, you may experience an even better effect.
- One of the simplest ways to help weight loss is getting enough sleep. Lack of sleep increases the production of ghrelin, increasing our appetites and lowering levels of leptin; the hormone that makes you feel full.
- Your brain needs time to process that you’ve had enough to eat. Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake and increased fullness.
- One habit that's common to many people who have lost weight is eating breakfast every day. This is because the metabolism is believed to be more efficient in the morning, a breakfast can kick start your metabolism and continue burning through the day.
- No one wants to sacrifice their delicious foods and treats, but by adding in some exercise, you can see the benefits of losing weight without having to cut your diet.
Rapid Weight loss:
According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate.
Losing more than that is considered too fast and could put you at risk of many health problems, including
- muscle loss
- nutritional deficiencies
- A drop in metabolism.protein