Introduction
Why Weight Loss is So Hard
Losing weight is one of the most common goals for people looking to improve their health and fitness. However, despite the huge market for weight loss products and advice, many people struggle to reach or maintain their target weight. There are many complex reasons why weight loss can be so difficult.
Metabolism Slows Down With Age and Weight Loss
One major factor is that metabolism tends to slow down with age and significant weight loss. Your metabolism is the rate at which your body burns calories for energy. A faster metabolism means you burn more calories just going about your day.
As you get older, especially past age 40, your metabolism naturally slows down. Women lose about 5% of their muscle mass per decade after age 40, while men lose about 10% per decade, according to research from WebMD. Less muscle mass means a slower metabolism.
When you lose weight, your body adapts by reducing the number of calories it burns at rest. This means you need to consume fewer calories to maintain your new lower weight. However, this makes it easier to regain the lost weight and more difficult to lose additional weight.
Hormonal Changes Make Weight Loss Harder
Hormonal changes due to aging, menopause, or thyroid issues can also slow metabolism and make weight loss more difficult.For example, post-menopausal women tend to gain weight around the abdomen as their estrogen levels drop. Losing abdominal fat is especially challenging. According to the Mayo Clinic, this hormonal change is associated with a shift to storing more fat around the abdomen rather than the hips and thighs.
Hypothyroidism, or an underactive thyroid, is another common cause of a slowed metabolism. When your thyroid hormone levels are low, your body burns fewer calories. Treating hypothyroidism with medication can help boost your metabolism and make weight loss easier.
Dieting Causes Adaptive Thermogenesis
When you reduce your calorie intake through dieting and exercise, your body responds by decreasing your metabolic rate in a way that undermines weight loss. This adaptive response is called adaptive thermogenesis.
Your body aims to maintain a target weight or “set point.” To preserve energy in the face of calorie restriction, your body burns fewer calories by:
- Decreasing muscle mass and liver and kidney function
- Lowering body temperature
- Producing more efficient digestive enzymes
This makes ongoing weight loss progressively more difficult the longer you diet. Adaptive thermogenesis can persist long after a diet ends, predisposing people to regain lost weight.
Appetite Increases After Weight Loss
Another unfortunate side effect of weight loss is an increase in appetite and hunger. Weight loss leads to declines in circulating leptin, an appetite-suppressing hormone produced by fat cells.
Ghrelin, a hormone produced mainly in the stomach that stimulates hunger, also increases after weight loss. These hormonal changes boost appetite, making it harder to stick to the necessary calorie restriction to maintain weight loss.
Stress Causes Fat Storage and Weight Gain
Chronic stress also promotes weight gain and makes weight loss more difficult. The stress hormone cortisol triggers fat storage, especially in the abdominal region.
Stress also leads to elevated insulin levels, which reduce fat burning. Furthermore, stress drives cravings for sugary and fatty comfort foods. Managing stress through exercise, meditation, social connection, organization and time management can all support easier weight loss.
Lack of Sleep Disrupts Metabolism
Not getting enough sleep is detrimental to weight loss efforts. Sleep deprivation slows metabolism and spikes levels of ghrelin and cortisol, increasing appetite.
Lack of sleep tends to promote overeating, poor food choices and insulin resistance. Aim for 7-9 hours of sleep per night to facilitate weight loss through optimal metabolic functioning and appetite regulation.
Genetics and Epigenetics Influence Body Weight
Your genetics significantly influence your predisposition to obesity and play a role in determining your “set point” weight. However, genetic tendencies can be overcome through lifestyle adjustments.
While you can’t change your core DNA, surrounding environmental cues can switch genes on or off through a process called epigenetics. For example, exercise, sleep and stress management can help silence pro-obesity genes. Genetic influence alone does not make weight losses impossible.
Sedentary Lifestyle Causes Weight Gain
A sedentary lifestyle is a key reason many people struggle to lose weight. The less active you are, the fewer calories you burn each day. Just an hour of moderate activity per day can burn 200-300 extra calories.
Exercise is also vital for building and maintaining calorie-burning muscle mass. Cardio and strength training help counteract the drop in metabolic rate associated with weight loss. Being sedentary will sabotage any diet’s effectiveness.
High-Calorie Processed Foods Promote Obesity
Easy access to low-cost, highly processed high-calorie foods also contributes to overeating and weight gain. Things like fast food, baked goods, chips, candy, sugary cereals, fruit juices and more promote weight gain.
These foods are engineered to be hyper-palatable using combinations of sugar, salt, fat and texture to override your natural hunger and satiety signals. Limiting intake of processed foods is critical for successful weight management.
Health Conditions Can Cause Weight Gain
Some health conditions also predispose people to weight gain. Common examples include polycystic ovarian syndrome (PCOS), Cushing’s disease, chronic stress and depression, thyroid disorders and arthritis.
Certain medications used to treat mental health issues, diabetes, high blood pressure and seizures can also cause weight gain as a side effect. Addressing any underlying medical issues can help remove obstacles to getting skinnier.
Weight Loss Maintenance Requires Permanent Lifestyle Changes
Reaching a weight loss goal is just the beginning. Maintenance requires permanent adoption of a healthy lifestyle regarding eating, activity, sleep and stress management. If old habits creep back, you will likely regain lost weight.
Continued avoidance of highly processed foods, daily exercise, managing stress, getting enough sleep and keeping food intake in check are critical for long-term success. Having social support and using techniques like weighing yourself daily helps with accountability.
Conclusion
However, getting skinnier is still absolutely achievable through sustained changes in diet and physical activity. Patience, perseverance and addressing obstacles is key. With commitment to permanent lifestyle adjustments, even those who have struggled in the past can overcome the challenges and successfully reach their loss of weight goals. Consistency is crucial, as noted in this Harvard Health article on weight decrease maintenance.
Why is losing weight so difficult? This article covers the many factors that contribute, including metabolism, hormones, diet, exercise, genetics, health conditions, weight reducing maintenance and more.
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