Metabolism/Weight Loss
How to lose weight without gaining it back
Even harder than losing weight is preventing that weight from returning. Most of us know the drill–we diet and exercise faithfully every day for many weeks, lose 20 pounds and commit to staying on the program. A couple of weeks later, we step on the scale and stare down in disbelief at the number flashing like a warning sign. How could you gain back 10 pounds when you’ve stuck to your diet (mostly) and continued exercising (mostly) every day?
Research into why so many people lose weight and struggle to keep that weight off indicates our bodies may be “programmed” to maintain a certain weight. Genetics, hormones, lifestyle and individual metabolism play key roles in determining weight set point.1
Doctors theorize that while a person’s weight can increase or decrease temporarily, their body is fighting to return to a predetermined weight range. The good news is that you can reset this weight point and avoid getting stuck in a cycle of unhealthy yo-yo dieting.
Facts About Metabolism
All cells in the body convert food into chemical energy. If cells couldn’t metabolize food nutrients, we could not survive. If cells are not supported with enough energy, body systems begin shutting down. “Resting” metabolic rate differs from the “active” metabolic rate because the body requires much more energy to move than it does to sit and do nothing. Your brain consumes the most energy when you are sitting. When walking or jogging, your muscles, heart, and lungs utilize more energy.2, 3
Metabolism rates vary widely among men and women. This variation may be due to numerous factors, including:
- Thyroid disorders
- Hormone imbalances (estrogen loss for women, testosterone loss for men)
- Not getting enough sleep
- Severely restricting caloric intake
- Taking medications known to slow metabolism (antidepressants, antihistamines, anti-hypertensives and steroids)
- Regularly skipping meals
If you have been dieting and exercising but can’t lose weight or continue gaining weight, schedule an appointment with your doctor to make sure a medical problem like hypothyroidism isn’t contributing to weight gain.
Top Tips for Losing Weight Without Gaining It Back
Drink Plenty of Water
You’ve no doubt heard this tip over and over again, but the health benefits of water can never be overstated. Drinking a glass of water before meals and in between meals boosts metabolism by generating more heat in the body. Water not only helps burn calories but also suppresses hunger pangs.4
Don’t Skip Breakfast, Lunch or Dinner
Eating breakfast restored blood sugar levels that fall while you sleep and provides much-needed energy in the morning. Studies indicate that skipping breakfast may actually cause you to gain weight by increasing insulin levels. Too much insulin in the body will lower metabolism and make it easier for your body to store fat instead of burning it for energy.
Close the Kitchen in the Evening
After dark, your body starts preparing itself for sleep by releasing melatonin and reducing sympathetic nervous system activity. It also begins decreasing your metabolic rate to avoid expending unnecessary calories. If you want to gain weight, eating snacks before bedtime is the best way to do it. Quell bedtime hunger pangs by snacking on celery, carrots or apple chunks.5
Eat Plenty of Protein-Rich Foods
Protein promotes the release of CCK, a hormone that “tells” your hypothalamus your stomach is full. Tuna, white meat turkey and chicken, cheese, eggs, skim milk and lima beans are just a few high protein foods benefiting a weight maintenance program. In addition to producing CCK, protein also stimulates the production of glucagon, a chemical regulating insulin levels and activating growth hormones essential for building muscle.6,7
Get help!
Renew Health and Wellness has helped people just like you lose weight and keep it off without resorting to dangerous “yo-yo” dieting. Our Clean Start program is a clinically formulated, medically supervised weight loss program that safely and effectively gets your metabolism roaring.
Comprised of maintenance phases that gradually transition you to staying on a healthy diet, our Clean Start program is also a great way to detox your body.
Don’t take chances with harmful fad diets, starvation diets, or liquid diets. Call us today to learn more about the Clean Start Weight Loss program!
References
- https://health.clevelandclinic.org/can-you-boost-your-metabolism-for-weight-loss/
- https://diet.mayoclinic.org/diet/move/what-is-metabolism?xid=nl_MayoClinicDiet_20150910
- https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
- https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503853/
- https://www.ncbi.nlm.nih.gov/books/NBK534204/
- https://www.sciencedirect.com/topics/neuroscience/cholecystokinin
Even harder than losing weight is preventing that weight from returning. Most of us know the drill–we diet and exercise faithfully every day for many weeks, lose 20 pounds and commit to staying on the program. A couple of weeks later, we step on the scale and stare down in disbelief at the number flashing like a warning sign. How could you gain back 10 pounds when you’ve stuck to your diet (mostly) and continued exercising (mostly) every day?
Research into why so many people lose weight and struggle to keep that weight off indicates our bodies may be “programmed” to maintain a certain weight. Genetics, hormones, lifestyle and individual metabolism play key roles in determining weight set point.1
Doctors theorize that while a person’s weight can increase or decrease temporarily, their body is fighting to return to a predetermined weight range. The good news is that you can reset this weight point and avoid getting stuck in a cycle of unhealthy yo-yo dieting.
Facts About Metabolism
All cells in the body convert food into chemical energy. If cells couldn’t metabolize food nutrients, we could not survive. If cells are not supported with enough energy, body systems begin shutting down. “Resting” metabolic rate differs from the “active” metabolic rate because the body requires much more energy to move than it does to sit and do nothing. Your brain consumes the most energy when you are sitting. When walking or jogging, your muscles, heart, and lungs utilize more energy.2, 3
Metabolism rates vary widely among men and women. This variation may be due to numerous factors, including:
- Thyroid disorders
- Hormone imbalances (estrogen loss for women, testosterone loss for men)
- Not getting enough sleep
- Severely restricting caloric intake
- Taking medications known to slow metabolism (antidepressants, antihistamines, anti-hypertensives and steroids)
- Regularly skipping meals
If you have been dieting and exercising but can’t lose weight or continue gaining weight, schedule an appointment with your doctor to make sure a medical problem like hypothyroidism isn’t contributing to weight gain.
Top Tips for Losing Weight Without Gaining It Back
Drink Plenty of Water
You’ve no doubt heard this tip over and over again, but the health benefits of water can never be overstated. Drinking a glass of water before meals and in between meals boosts metabolism by generating more heat in the body. Water not only helps burn calories but also suppresses hunger pangs.4
Don’t Skip Breakfast, Lunch or Dinner
Eating breakfast restored blood sugar levels that fall while you sleep and provides much-needed energy in the morning. Studies indicate that skipping breakfast may actually cause you to gain weight by increasing insulin levels. Too much insulin in the body will lower metabolism and make it easier for your body to store fat instead of burning it for energy.
Close the Kitchen in the Evening
After dark, your body starts preparing itself for sleep by releasing melatonin and reducing sympathetic nervous system activity. It also begins decreasing your metabolic rate to avoid expending unnecessary calories. If you want to gain weight, eating snacks before bedtime is the best way to do it. Quell bedtime hunger pangs by snacking on celery, carrots or apple chunks.5
Eat Plenty of Protein-Rich Foods
Protein promotes the release of CCK, a hormone that “tells” your hypothalamus your stomach is full. Tuna, white meat turkey and chicken, cheese, eggs, skim milk and lima beans are just a few high protein foods benefiting a weight maintenance program. In addition to producing CCK, protein also stimulates the production of glucagon, a chemical regulating insulin levels and activating growth hormones essential for building muscle.6,7
Get help!
Renew Health and Wellness has helped people just like you lose weight and keep it off without resorting to dangerous “yo-yo” dieting. Our Clean Start program is a clinically formulated, medically supervised weight loss program that safely and effectively gets your metabolism roaring.
Comprised of maintenance phases that gradually transition you to staying on a healthy diet, our Clean Start program is also a great way to detox your body.
Don’t take chances with harmful fad diets, starvation diets, or liquid diets. Call us today to learn more about the Clean Start Weight Loss program!
References
- https://health.clevelandclinic.org/can-you-boost-your-metabolism-for-weight-loss/
- https://diet.mayoclinic.org/diet/move/what-is-metabolism?xid=nl_MayoClinicDiet_20150910
- https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
- https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503853/
- https://www.ncbi.nlm.nih.gov/books/NBK534204/
- https://www.sciencedirect.com/topics/neuroscience/cholecystokinin
