Which is Harder, Losing the Weight or Keeping It Off?
The following is an article written for My Fitness Pal, by Brittany Risher.
I chose to share this because I feel she has hit on 80% of the problem when it comes down to managing our weight, that is Keeping it off.
Let's be honest. If you can't change your mindset and eating habits, you will always be on the "roller coaster" when it comes to diet.
NO diet plan will have any long term affect if you think short term and if it doesn't help you change your eating habits!
As Brittany points out, it begins with a change in mindset. When you begin any diet, you must think long term!
At the end of this article, I will share with you a plan that was designed with this goal in mind as well as helping with your eating habits.
Article by: Brittney Risher
"When your goal is to lose weight, being tunnel-vision focused on dropping those pounds isn’t totally a bad thing. The more you focus, the more likely you are to stick to your plan, even when you hit roadblocks. And that will help you reach your goal faster.
But while thinking short-term can help you lose weight, it can also make it hard to keep the weight off, which is the bigger challenge.
“Evidence shows that people can lose weight on the short term on practically any diet; it barely matters what the diet is,” says Traci Mann, PhD, a professor of psychology at the University of Minnesota. “The problem is, nearly everybody gains it back in the long term. I’m not saying it’s not hard to take weight off. But when people struggle to do it, they can, and often do, succeed.”
However, most people do not succeed in keeping that weight off. “The majority of people gain the majority of that weight in 2–5 years,” adds Mann, author of “Secrets from the Eating Lab.” And this has nothing to do with willpower.
REASONS WHY KEEPING WEIGHT OFF IS HARDER
Here’s why keeping weight off is harder than losing weight and what you can do to maintain your weight loss:
YOUR METABOLISM SLOWS
In 2016, researchers published a study on former “The Biggest Loser” contestants in the journal Obesity. The results found that those dramatic transformations don’t last. And not only because once they leave the show they’re not doing extreme, hours-long workouts. On average, the contestants regained 70% of the weight they lost, in part because of metabolic adaptation. Because we have evolved to survive during periods of food scarcity, our metabolism becomes more efficient when we lose weight, Mann explains. As your metabolism becomes more efficient, you burn fewer calories, leading to regain.
YOUR HORMONES CHANGE
It seems from puberty until death, we loathe hormones. And here’s another reason: Studies found that after losing weight, levels of leptin, which decreases appetite, decrease, while levels of ghrelin, which increases appetite, increase. Because of this change, “you are more likely to be hungry and less likely to feel full on foods that used to make you feel full,” Mann says.
YOUR ATTENTION SHIFTS
“Data shows that dieters often feel like, ‘I can’t stop thinking about food,’” Mann says. You are also more likely to notice food if it’s present and have a harder time distracting yourself from it. In two small studies, Oregon Research Institute scientists looked at the brains of college students who hadn’t eaten for 4–6 hours. They found that those students paid more attention to photos of palatable food and food cues.
EATING IS MORE REWARDING
On top of being more appetizing, food gives you a bigger high when you do eat. When you have food, your brain releases dopamine, the neurotransmitter that’s produced when your brain expects a reward. “The brain releases more dopamine if you are calorie-deprived and you eat, versus if you’re not calorie deprived. So that makes food more pleasurable, makes you want it more, makes it harder to resist it and makes you crave it more,” Mann explains. Talk about a vicious cycle.
HOW TO MAINTAIN WEIGHT LOSS
Yes, most of these changes are beyond your control — but that doesn’t mean you are doomed to yo-yo diet. The key to keeping weight off is to think long-term from the beginning. Rather than doing Whole 30 and then having a cinnamon roll the size of a dinner plate for breakfast on day 31, make eating and activity changes that you can stick with for good.
And remember incorporating vegetables at every meal and exercising lower your risk of death, no matter what you weigh, Mann says. So do things that will make you healthier — and as a bonus, those may also help you lose weight — for good."
ABOUT THE AUTHOR
Brittany RisherBrittany is a writer, editor and digital strategist specializing in health and lifestyle content. She loves experimenting with new vegan recipes and believes hummus is a food group. To stay sane from working too hard, she turns to yoga, strength training, meditation and scotch. Connect with her on Twitter, Instagram, and Google+.
Now, let's look at a weight-plan solution to this problem.
Introducing the Shaklee 180 Turnaround Kit!
The Shaklee scientists have developed the 180 program to help break the Yo-Yo diet and to put the emphasis not only on losing the weight but also on keeping it off!
Let me ask you, Why is it so hard to keep the weight off after you've lost it?
I'm sure many of you have gone through that cycle more than once. The 180 Turnaround has been developed with the assurance that this is the last diet you will ever have to do, If you follow it correctly.
As mentioned before, here are two things you must commit to before any diet will work in the long term.
- You must think long term. This is so you won't get discouraged if you haven't lost 10 lbs. the first week. With the 180 plan, you think in 90 day intervals.
- You must change your eating habits. This will probably be the hardest thing to do, but the 180 Turnaround is designed to help you with that.
If you stick with it, using all the helpful resources, for 180 days (90 days to lose it and 90 days to learn to keep it off) you will have accomplished your goal!
This is a customizable two-meal-a-day kit, breakfast and lunch with healthy recipes for the dinner meal. It contains all you need for 4 weeks including protein-packed shakes, fiber rich meal bars, tasty snacks, energizing teas, and a metabolic boost to help you gain traction toward your weight management goals.
The kit is expected to be used for at least the first 90 days. After that, you customise it as you need. By the end of the second 90 days, you should be well on your way to reaching your goal.
The shakes are specially formulated with Leucine, an essential amino acid clinically tested that helps you retain your muscle while you lose the unwanted fat and inches you dream of.
"Leucine is essential to humans and cannot be synthesized, by body functions. It can only be obtained through your diet. , , , It is the most important ketogenic amino acid in humans." Wikipedia p. 101
Why is retaining muscle that important? The muscle is what burns the calories. That's why exercise is so important. As you work your muscles, they consume the calories stored up in your fat resulting in weight and inches loss. Therefore, the more muscle you retain the more weight you will lose.
Another important part of the plan is formulated to keep your metabolism active so that your muscles will burn the fat necessary to maintain your weight lose over the long term.
In the above article, Brittany mentions 4 things that hinder our ability to maintain our weight at the level we desire.
One is due to the fact that when you lose weight, "Your Metabolism Slows".
In that section of the article, Traci Mann, PhD, a professor of psychology at the University of Minnesota says, "because we have evolved to survive during periods of food scarcity, our metabolism becomes more efficient when we lose weight. As your metabolism becomes more efficient, you burn fewer calories, leading to regain."
Our Shaklee Scientist have recognized that to be true, so they have formulated a part of the 180 Turnaround to address that problem with the Metabolic Boost.
It is designed to keep your metabolism active in order to encourage your muscles to burn those unwanted fat calories.
Another reason she list that makes it harder to keep the weight off is the decreased production of the hormone leptin, which decreases appetite and the increase of the hormone ghrelin, which increases appetite. Because of this change, “you are more likely to be hungry and less likely to feel full on foods that used to make you feel full,” Mann says.
According to Med-Health.net, "Leptin Rich Foods" "Leptin is a very important hormone produced in your fat cells. It is responsible for many things, including telling your brain when you are full, triggering the feeling that you need to stop eating. If you have too much leptin, (fat), your sensitivity to it can decrease, and that leads to more hunger and cravings, and eventually obesity."
Leptin can’t actually be found in foods. Though you might hear about “leptin rich foods,” it is important to remember that these foods aren’t actually filled with leptin – though they do make a difference.
So how do we increase it? We can’t – but we can increase our sensitivity to it. That means that it will work as it should, even if we don’t have quite enough in our bodies. These foods can help increase the sensitivity, and that means that our metabolism can go up, cravings can go down, and our battle of the bulge can be won. [Med-Health.net September 16 2018]
Foods that increase your sensitivity to Leptin are those rich in protein. You should include these in your breakfast to helps jump-start the leptin signals to keep you full longer during the day. Leafy greens, fish, and fiber-rich foods also spark the sensitivity that your body needs in order to respond appropriately to leptin,. says Med-Health.
These things are what makes the Shaklee 180 Turnaround so effective. The ingredients are rich in protein and fiber. The shakes are plant and soy based making them rich in nutrients found in leafy greens.
With all this working for you, if you do those two most important things - think long term and change you eating habits - along with sticking to the plan, you can't be anything but successful in your weight lose goals.