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Metabolism after slimming facilitates gain of lost weight

Metabolism after slimming facilitates gain of lost weight

Many people have a real struggle with the scales and the more they diet, the more they face the dreaded concertina effect. Dietary restriction leads to short-term weight loss, but only making changes in the diet generates a low rate of long-term success. This undoubtedly perpetuates the overweight epidemic that currently affects 60% of adults in the United States and 20% of children.

Less than 20% of adults who lose weight are able to maintain a 10% at least 1 year. 1/3 of those who lose weight, tend to return to weight within the first year and most regain in 3 to 5 years, ie after five years of weight maintained, greatly decreases the chance of becoming chubby again. If the weight is maintained for 2 years, the risk of regrowth is around 50%.

The brain receives signals from our cells, related to energy stocks (in the long term) and nutrient availability (short term) and, based on the integrated signals, adjust energy balance in order to maintain fat stock and nutritional status. When we lose weight, the levels of leptin and insulin (hormones that mark the amount of body fat) decrease and the message sent by them to the brain decreases: energy stock has decreased! This means increased appetite to replenish stock and low energy expenditure for savings.

On the other hand, restrictive diets in obese people decrease the size of fat cells, not the number. As the total amount of fat declines, the maximum capacity to store energy remains the same, so the brain "says" that reserves are low and that the tank is not full.

However, the role of insulin and leptin is more complex since they reflect the fat stores only when there is energetic balance. When imbalance occurs, leptin and insulin reflect the metabolic state (anabolism or catabolism) of the adipose tissue, ie whether it will deposit or mobilize energy.

When super feeds again, leptin and insulin increase as weight is gained . However, when eating at will after a diet, both leptin and insulin go up much faster than when excess weight has been lost. Leptin is higher during weight loss than when stabilizing reduced weight, and only one day of overeating increases insulin (which helps to gain weight) and normalizes 80% of the reduction in leptin (in post-obese rats).

In response to energy deficit after weight loss, substances that act on the hypothalamus are altered, favoring weight gain (neuropeptide Y, AgRP, proopiomelanocortin, corticotropin releasing hormone ), while in the brain, it decreases the sensation of satiety, generating increase of the size of the meal (also via hormones of the intestine). There are also changes in the gut microbiota, which can be improved by using probiotics in the diet itself, such as yogurt.

Obese people who lose weight exhibit neural imaging responses to food stimuli that encourage motivation and drive to eat and often , this was resolved with leptin administration. Another effect observed was: lower levels of adrenaline and thyroid hormones with increased cortisol production, which slows metabolism.

These changes are minor or transitory in the early stages of weight loss, another reason to strive hard to maintain weight in the early stages after weight loss. It is often used an easy regrinha, which suggests that each kilo emaciated, will correspond to a month of weight maintained. For example, if an individual lost 20 pounds after 20 months of weight maintained, the risk of weight regain decreases.Six points that help keep weight off, according to studies:

1. Adhere to high levels of physical activity (equivalent to at least one hour per day)

2. Follow a low calorie diet and especially low fat intake.

3. Eat breakfast.

4. Monitor your own weight, at least weekly, so that small oscillations are noticed.

5. It's not worth abusing too much on weekends and holidays, otherwise all the food control of the week goes down. Varying at most 2 pounds of weight protects you from gaining weight all over again.

6. Favorable emotional state.

It is worth emphasizing that people who have lost weight from the diagnosis of diseases have been more successful in maintaining their weight, which reinforces the need to choose to be thin and willing to incorporate a new lifestyle, with good eating habits, away from sedentary lifestyle and close to good humor and joy.


Learn to differentiate light, diet and zero products

Learn to differentiate light, diet and zero products

When light foods appeared later of dietary fever, confusion for consumers has started. In recent times, so-called zero products have further disrupted the population. Brazilian legislation even requires packaging labels to provide all necessary information. The requirement, however, is still not enough to clarify the people who come to the shelves of supermarkets concerned about health.

(Food)

See what Alice did to lose weight 19 kg

See what Alice did to lose weight 19 kg

After trying various miracle diets and not getting the desired result, Alice found in the Diet and Health a support for letting go of her "addiction" to the diet and health. food. "My life has changed from water to wine," she says. From childhood fighting over weight, he counted his frustration on food, entering into an accordion effect: he lost a little weight and became even more fat when he stopped.

(Food)