Why regain weight

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And know what can contribute to pounds creeping back. Some diets, especially those that restrict entire food groups, are simply not sustainable for the long term plus, they're often unhealthy. As soon as you restrict something, you may find that your body starts to crave it. That can quickly end a diet. An unrealistic exercise plan, say going from very little exercise to seven days a week at the gym, can have a similar effect. While you might lose weight initially, these extreme diet and exercise programs require such drastic changes that you can only follow them for a short period of time.

Plus, you're not learning how to create new, healthy habits that you can employ moving forward. As soon as you start losing weight, your body suddenly wants it all back. It can't tell the difference between intentional weight loss and being struck by famine. It immediately goes into protective mode, lowering your metabolism and stimulating your appetite to preserve fat stores.

On top of that, when you lose weight, your body needs fewer calories to maintain itself. However, your body prompts you to keep eating those calories to fill this "energy gap.

One study found that for every two pounds you lose, your body will try to get you to eat more calories than usual. Another known culprit of weight regain is your relationship with your car, TV, computer, and other assorted electronics that encourage you to 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. Those who have lost weight successfully often restrict how much TV they watch and look for ways to be active throughout the day, in addition to their regular workouts.

They might use a standing or treadmill desk or take frequent breaks to stand or move during the workday. Aside from avoiding too much sedentary time, intentional exercise is crucial for successful weight loss and maintenance. The American College of Sports Medicine reports that consistent physical activity is essential after weight loss—and the more the better.

Everyone needs a different amount of exercise , depending on a variety of factors including gender, age, fitness level, weight, body composition, and genetics. Experts suggest starting with the following guidelines:.

Remember, especially if you are just starting out, that any form of physical movement is better than nothing. Try not to feel like you are unsuccessful if you don't measure up to recommended standards of physical activity, especially if you're just starting out.

Even walking around the block a few times, a few jumping jacks in place, or a stretch before bedtime can help you feel like you're on the right path, and you will probably feel the physical benefits of those activities sooner than you think. There are no simple solutions, but it's usually easier to prevent the weight from coming back than it is to lose it in the first place or a second time. So working hard on maintaining your loss will pay off. When you lose weight quickly—especially if you change your diet but do not exercise—you not only lose fat, but muscle as well.

That slows your metabolism , which contributes to weight gain. If you want long-term weight loss, you need a long-term lifestyle change , which will include a variety of new skills and habits. That includes how to exercise: What you enjoy, how much you can handle, how to fit it into your schedule, how to stay motivated on a daily basis, and how to make your exercise habit stick.

You'll need to learn how to eat differently: How to monitor your portions and avoid emotional eating, for example. And you may have to deal with other issues that contribute to weight gain, such as stress and lack of sleep. The more weight you lose, the fewer calories your body needs to maintain itself.

Tracking that can help you keep the calorie deficit you need to maintain weight loss. When you calculate how many calories you burn during exercise , make sure to subtract the number of calories you would have burned if you weren't exercising.

For example, if you burned calories during a minute run, subtract the number of calories you would have burned sitting e. While we need to move around a bit to complete the tasks of daily living, in modern life we tend not to move very much.

Thus, for most people, 80 percent of the calories we expend each day are due to RMR. When you lose weight, your RMR should fall a small amount, as you are losing some muscle tissue. But when most of the weight loss is fat, we would expect to see only a small drop in RMR, as fat is not metabolically very active. What is surprising is that relatively large drops in RMR are quite common among individuals who lose body fat through diet or exercise.

Most people cannot fit this activity level into their lifestyle. Metabolic activity is dependent on oxygen delivery to the tissues of the body. This occurs through blood flow. As a result, cardiac output is a primary determinant of metabolic activity. The adult body contains about four to five liters of blood, and all of this blood should circulate throughout the body every minute or so. However, the amount of blood the heart can pump out with each beat is dependent on how much blood is returned to the heart between beats.

The veins in our body are are quite flexible and can expand many times their resting size, and our soft skin also allows lower body volume expansion. As a result, when we are sitting quietly, blood and interstitial fluid the fluid which surrounds all the cells in our body pools in the lower parts of the body. This pooling significantly reduces the amount of fluid returning to the heart, and correspondingly, reduces how much fluid the heart can pump out during each contraction.

This reduces cardiac output, which dictates a reduced RMR. Our research has shown that for typical middle-aged women, cardiac output will drop about 20 percent when sitting quietly.

For individuals who have recently lost weight, the fluid pooling situation can be greater because their skin is now much looser, providing much more space for fluids to pool. This is especially the case for people experiencing rapid weight loss, as their skin has not had time to contract.