Why is it so hard to lose weight an

Why is it so hard to lose weight and keep it off?

by Dr Jocelyn Lowinger

If you've ever tried to lose weight you'll know how easily lost kilograms return. Obesity researcher Dr Priya Sumithran explains what's going on.
regainingweight_300x150iStockPhoto | NinaMalyna

You work hard for weeks. You say no to your favourite foods. You avoid dinner with friends. You get up early every morning and go for a walk. You notice that your clothes are getting looser.

Yet six months later, the weight has come back. We know weight loss is hard, but keeping it off over the long-term is so much more difficult.

Endocrinologist and researcher from the University of Melbourne Department of Medicine at Austin Health, Dr Priya Sumithran says there are a number of reasons why we regain weight that we've previously lost.

Sumithran, whose research focuses on obesity, says in part it has to do with old habits, but there are also other reasons.

"It is not just behavioural factors, such as falling back into old habits with diet and exercise. There are also biological reasons why we regain weight we've lost," she says.

"When we lose weight there are changes in our hormones that control our appetite, energy and fat storage that encourage us to put on weight. We get hungrier, store fat more efficiently, and burn less energy."

These hormonal changes can affect you for a year or more after you lose weight. This can make it harder to keep weight off than it was to lose weight in the first place, Sumithran says.

The way your hormones control your appetite is complex, with more than 20 different hormones (including, insulin, leptin and gherilin, as well as other chemicals) known to play a role. These hormones work together through a complex system of hormonal pathways to either stimulate or suppress appetite.

Some hormonal pathways work to ensure you get the nutritional intake you need. While other pathways are more related to pleasure you get from eating – the sight, smell and taste of food, as well as social and emotional pleasure food brings. Your food pleasure pathways can override the ones related to nutritional intake, increasing your desire for energy-dense food, even if you don't need it.

But don't be disheartened. Sumithran says it is possible to maintain weight loss.

Those who have sustained weight loss of 15 kilograms or more for at least a year commonly use a number of strategies, including:

monitoring their food intake and consistently eating a low-fat portion controlled diet with little variation.
exercising consistently for at least an hour a day (equivalent to walking 45 km a week) without taking time off for weekends and holidays.
limiting time spent watching TV to around 10 hours a week.
monitoring their weight regularly (eg weekly).

Sticking to these dietary and exercise strategies isn't easy though, especially as you often feel hungrier because of the hormonal changes. And it doesn't help that we live in a society that promotes a sedentary lifestyle and where there's an abundance of (nutrient dense) food.

"That's why preventing weight gain in the first place is so important," Sumithran says.

Why is it so hard to lose weight and keep it off?

by Dr Jocelyn Lowinger

If you've ever tried to lose weight you'll know how easily lost kilograms return. Obesity researcher Dr Priya Sumithran explains what's going on.
regainingweight_300x150iStockPhoto | NinaMalyna

You work hard for weeks. You say no to your favourite foods. You avoid dinner with friends. You get up early every morning and go for a walk. You notice that your clothes are getting looser.

Yet six months later, the weight has come back. We know weight loss is hard, but keeping it off over the long-term is so much more difficult.

Endocrinologist and researcher from the University of Melbourne Department of Medicine at Austin Health, Dr Priya Sumithran says there are a number of reasons why we regain weight that we've previously lost.

Sumithran, whose research focuses on obesity, says in part it has to do with old habits, but there are also other reasons.

"It is not just behavioural factors, such as falling back into old habits with diet and exercise. There are also biological reasons why we regain weight we've lost," she says.

"When we lose weight there are changes in our hormones that control our appetite, energy and fat storage that encourage us to put on weight. We get hungrier, store fat more efficiently, and burn less energy."

These hormonal changes can affect you for a year or more after you lose weight. This can make it harder to keep weight off than it was to lose weight in the first place, Sumithran says.

The way your hormones control your appetite is complex, with more than 20 different hormones (including, insulin, leptin and gherilin, as well as other chemicals) known to play a role. These hormones work together through a complex system of hormonal pathways to either stimulate or suppress appetite.

Some hormonal pathways work to ensure you get the nutritional intake you need. While other pathways are more related to pleasure you get from eating – the sight, smell and taste of food, as well as social and emotional pleasure food brings. Your food pleasure pathways can override the ones related to nutritional intake, increasing your desire for energy-dense food, even if you don't need it.

But don't be disheartened. Sumithran says it is possible to maintain weight loss.

Those who have sustained weight loss of 15 kilograms or more for at least a year commonly use a number of strategies, including:

monitoring their food intake and consistently eating a low-fat portion controlled diet with little variation.
 exercising consistently for at least an hour a day (equivalent to walking 45 km a week) without taking time off for weekends and holidays.
 limiting time spent watching TV to around 10 hours a week.
 monitoring their weight regularly (eg weekly).

Sticking to these dietary and exercise strategies isn't easy though, especially as you often feel hungrier because of the hormonal changes. And it doesn't help that we live in a society that promotes a sedentary lifestyle and where there's an abundance of (nutrient dense) food.

"That's why preventing weight gain in the first place is so important," Sumithran says.

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Mengapa itu begitu sulit untuk menurunkan berat badan dan tetap pergi?oleh Dr Jocelyn LowingerJika Anda pernah mencoba untuk menurunkan berat badan Anda akan tahu bagaimana dengan mudah kehilangan kilogram kembali. Obesitas peneliti Dr Priya Sumithran menjelaskan apa yang terjadi.regainingweight_300x150iStockPhoto | NinaMalynaAnda bekerja keras selama berminggu-minggu. Anda mengatakan tidak untuk makanan favorit Anda. Anda menghindari makan malam dengan teman-teman. Anda bangun setiap pagi dan pergi berjalan-jalan. Anda melihat bahwa pakaian Anda mendapatkan longgar.Namun enam bulan kemudian, berat telah datang kembali. Kita tahu berat badan sulit, tetapi menjaga it off selama jangka panjang jauh lebih sulit.Endokrinologi dan peneliti dari Universitas Melbourne Departemen Kedokteran di Austin Kesehatan, Dr Priya Sumithran mengatakan ada sejumlah alasan mengapa kami mendapatkan kembali berat yang kami sebelumnya telah hilang.Sumithran, penelitian yang berfokus pada obesitas, sebagian mengatakan itu ada hubungannya dengan kebiasaan lama, tetapi juga ada alasan lain."Hal ini tidak hanya perilaku faktor, seperti jatuh kembali ke kebiasaan lama dengan diet dan olahraga. Ada juga biologis alasan mengapa kami mendapatkan kembali berat kami telah hilang, "katanya."Ketika kita kehilangan berat ada perubahan kami hormon yang mengontrol nafsu makan, Penyimpanan energi dan lemak yang mendorong kita untuk menambah berat badan. Kami mendapatkan lapar, menyimpan lemak lebih efisien, dan membakar energi."Perubahan hormon ini dapat mempengaruhi Anda selama setahun atau lebih setelah Anda kehilangan berat badan. Ini dapat membuat lebih sulit untuk menjaga berat badan daripada itu untuk menurunkan berat badan di tempat pertama, mengatakan Sumithran.The way your hormones control your appetite is complex, with more than 20 different hormones (including, insulin, leptin and gherilin, as well as other chemicals) known to play a role. These hormones work together through a complex system of hormonal pathways to either stimulate or suppress appetite.Some hormonal pathways work to ensure you get the nutritional intake you need. While other pathways are more related to pleasure you get from eating – the sight, smell and taste of food, as well as social and emotional pleasure food brings. Your food pleasure pathways can override the ones related to nutritional intake, increasing your desire for energy-dense food, even if you don't need it.But don't be disheartened. Sumithran says it is possible to maintain weight loss.Those who have sustained weight loss of 15 kilograms or more for at least a year commonly use a number of strategies, including: monitoring their food intake and consistently eating a low-fat portion controlled diet with little variation. exercising consistently for at least an hour a day (equivalent to walking 45 km a week) without taking time off for weekends and holidays. limiting time spent watching TV to around 10 hours a week. monitoring their weight regularly (eg weekly).Sticking to these dietary and exercise strategies isn't easy though, especially as you often feel hungrier because of the hormonal changes. And it doesn't help that we live in a society that promotes a sedentary lifestyle and where there's an abundance of (nutrient dense) food."Itu sebabnya mencegah berat badan di tempat pertama sangat penting," Sumithran mengatakan.

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Mengapa begitu sulit untuk menurunkan berat badan dan mempertahankannya? oleh Dr Jocelyn Lowinger Jika Anda pernah mencoba untuk menurunkan berat badan Anda akan tahu betapa mudahnya kilogram yang hilang kembali. Peneliti obesitas Dr Priya Sumithran menjelaskan apa yang terjadi. regainingweight_300x150iStockPhoto | NinaMalyna Anda bekerja keras selama berminggu-minggu. Anda mengatakan tidak untuk makanan favorit Anda. Anda menghindari makan malam dengan teman-teman. Anda bangun setiap pagi dan pergi untuk berjalan-jalan. Anda melihat bahwa pakaian Anda semakin longgar. Namun enam bulan kemudian, berat badan telah datang kembali. Kita tahu berat badan sulit, tapi menjaga off dalam jangka panjang jauh lebih sulit. Ahli endokrinologi dan peneliti dari University of Melbourne Departemen Kedokteran di Austin Kesehatan, Dr Priya Sumithran mengatakan ada sejumlah alasan mengapa kita kembali Berat bahwa kita telah kehilangan sebelumnya. Sumithran, yang penelitiannya berfokus pada obesitas, mengatakan sebagian itu ada hubungannya dengan kebiasaan lama, tetapi ada juga alasan lain. "Ini bukan hanya faktor perilaku, seperti jatuh kembali ke kebiasaan lama dengan diet dan olahraga. Ada juga alasan biologis mengapa kita mendapatkan kembali berat badan kita sudah hilang, "kata dia. "Ketika kita menurunkan berat badan ada perubahan hormon kita yang mengontrol nafsu makan, energi dan lemak penyimpanan kami yang mendorong kita untuk menambah berat badan. Kami mendapatkan lapar, menyimpan lemak lebih efisien, dan membakar energi lebih sedikit. " Perubahan hormonal dapat mempengaruhi Anda selama satu tahun atau lebih setelah Anda menurunkan berat badan. Hal ini dapat membuat lebih sulit untuk menjaga berat badan daripada itu untuk menurunkan berat badan di tempat pertama, Sumithran kata. Cara hormon Anda mengendalikan nafsu makan adalah kompleks, dengan lebih dari 20 hormon yang berbeda (termasuk, insulin, leptin dan gherilin, serta bahan kimia lainnya) yang dikenal untuk memainkan peran. Hormon-hormon ini bekerja sama melalui sistem yang kompleks dari jalur hormonal baik merangsang atau menekan nafsu makan. Beberapa jalur hormonal bekerja untuk memastikan Anda mendapatkan asupan gizi yang Anda butuhkan. Sementara jalur lain yang lebih terkait dengan kesenangan yang Anda dapatkan dari makan - pemandangan, bau dan rasa makanan, serta sosial dan emosional makanan kesenangan membawa. Makanan jalur kesenangan Anda dapat menimpa orang-orang yang berhubungan dengan asupan gizi, meningkatkan keinginan Anda untuk makanan padat energi, bahkan jika Anda tidak membutuhkannya. Tapi jangan berkecil hati. Sumithran mengatakan adalah mungkin untuk menjaga berat badan. Mereka yang telah menderita penurunan berat badan dari 15 kilogram atau lebih untuk setidaknya satu tahun biasanya menggunakan sejumlah strategi, termasuk: memantau asupan makanan mereka dan secara konsisten makan porsi rendah lemak dikontrol diet dengan sedikit variasi. berolahraga secara konsisten selama setidaknya satu jam sehari (setara dengan berjalan 45 km seminggu) tanpa mengambil cuti untuk akhir pekan dan liburan. membatasi waktu yang dihabiskan menonton TV sekitar 10 jam seminggu. memantau berat badan secara teratur (misalnya mingguan) . Menempel ini strategi diet dan olahraga tidak mudah meskipun, terutama karena Anda sering merasa lapar karena perubahan hormonal. Dan itu tidak membantu bahwa kita hidup dalam masyarakat yang mempromosikan gaya hidup dan di mana ada kelimpahan (padat gizi) makanan. "Itu sebabnya mencegah kenaikan berat badan di tempat pertama sangat penting," kata Sumithran.

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