Do you struggle with your weight? Do you find that when you do lose weight, it comes back plus a few pounds extra? A study published in the journal Obesity in 2016 sheds some light on why this happens.
Several years ago, there was a popular television show called The Biggest Loser. In it, severely obese people were brought to a ranch where, over the course of several weeks, they were given a severely restricted diet and endured hours of intense exercise every day. Researchers followed 14 contestants during, and six years after they finished the show. While the contestants experienced drastic weight loss, it came at a price - there were also drastic changes in their metabolism. Specifically, the levels of leptin plummeted, leaving the contestants constantly hungry (leptin is a hormone that helps control hunger responses). Furthermore, the function of their thyroid also slowed (one of the functions of the thyroid is to control metabolism). Together these changes made the contestants regain most of the weight they had lost. Here is the shocking part – this weight gain occurred even though they were eating less food than before!
While dramatic weight loss makes for good television, it is, in reality, not effective. In fact, the recommended goal for weight loss is one or two pounds per week. Gradual weight loss prevents extreme drops in leptin levels and metabolism which means you are more likely to keep the weight off.
Weight loss experts all agree that the best combination for sustainable weight loss is through diet and exercise. While it is beyond the scope of my practice to provide in depth nutritional advice (that is the role of a Registered Dietitian), you can follow the FITT Principle to address exercise. Try making a change in any one of the following categories:
F – Frequency (how often you exercise)
I – Intensity (how hard you exercise)
T – Time (how often you exercise)
T – Type (the kind of exercise you do)
Remember to incorporate any changes in your exercise routine gradually – small steps equal lasting change.
