The Importance of Weight Maintenance after Weight Loss: Set-Point Weight

      So, we’ve all been there, losing a good amount of weight only to regain it within a few years, or even within a few months.  This can be frustrating for many, especially since you’ve worked so hard to lose the weight; however, that’s where the issue comes into play.  We’ve worked hard to achieve the weight loss goal, but we often forget that we must work harder to maintain the weight loss.

     You see, our bodies naturally feel more comfortable at a certain weight, but this doesn’t mean the body’s determined weight is healthier.  This weight, where the body and its fat feel most comfortable, is called set-point weight.  However, there are physiological reasons why our bodies adjust back to its comfort weight.  When we lose weight our resting metabolic rate also decreases; therefore, your body at its new weight (after hitting your weight loss goal) now has a lower resting metabolic rate than it did before weight loss. It’s called metabolic adaptation, adaptive thermogenesis, or enhanced metabolic efficiency.  So, before the weight loss, you were able to consume more calories and maintain your weight, unfortunately that’s no longer the case with your body’s new weight.  Your body has now experienced metabolic adaptation and it will continue to fight to return to its normal set-point weight.  Losing weight by restricting calories causes hormonal fluctuations and metabolic stimulations that surges the desires to eat more while reducing energy expenditure. So, your brain is signaling you to eat more, while releasing hormones that decreases your metabolism.  Like many of us, we’ll lose power to our cravings and eat, while the pounds slowly return.

    We now know the reasons for the regain of weight, now we must create solutions to avoid the dreaded yo-yo cycle.  Here are a few tips that could increase your chances of keeping the weight off for good.

1.    Continue your normal diet routine, plus a few healthy extra.

 You are now in the maintenance phase of weight loss, so your focus should be adding healthy calorie options within your diet to maintain your weight.  Add enough to only maintain but enough to not regain.  You will know this based on your individual energy needs, as well as listening to your instinct when your body says enough.

2.   Continue to move.            

Great your physically active to lose weight, but don’t stop after you’ve achieved the weight loss.  Continue to incorporate regular physical activity within your daily routines as well as planned exercises as before. Yes, diet is important but physical activity for weight maintenance is equally important.  It keeps the joints and limbs flexible, lowers blood pressure and helps ward off cardiovascular disease. So keep moving!

3.   Look for weight loss success.

Just as you were when the weight was shedding, keep a motivating factor in your life.  For some, it’s a certain pair of jeans, a person you follow on social media, or people you can personally connect with who has lost weight and shares complimentary goals.  Look for your weight loss motivating factor, keep it in sight, and refer to it as often as needed.

4.    Have fun!

Yes, have fun.  Continue to look discover new foods to add to your recipe lists, join an activity center or running club, or even enter into marathons.  Having fun while on your weight maintenance journey can further enhance your experience and makes weight maintenance so much easier.

   We’ve all had slip ups where we’ve found ourselves packing on those pounds again.  But remember, we’re human, life gets in the way, and things happen.  You’ve only failed if you’ve completely given up.  So, if you’ve regained those dreaded pounds, get back in the game and conquer it.