Written by: Joe
You Ask, We Answer: How Much Weight Will I Regain After I Stop My Weight Loss Program?
The quick answer: Studies have shown up to 80% will regain all the weight they lost from a weight loss program after 5 years. (1-National Library of Medicine)
The answer we accepted: We are not going to be in the 80%.
Here is the “bad and the ugly” on weight regain after following a typical weight loss program.
In a study from the National Library of Medicine, we cite below 29 long-term weight loss studies that revealed some disturbing results.
Here are the results below: (2-National Library of Medicine)
After the 1st year-25-35%
After the 2nd year-50-55%
After the 5th year-80%
So as most people suspect, they do think it’s possible to lose some weight but they doubt they can lose that much and they doubt they can keep it off. I get it and we hear it a lot. Let’s look at some of the reasons why this happens and then address the “elephant in the room.”
Here are some reasons why 80% regain the weight back after a weight loss program but don’t despair. There is a way to combat it and win the normal weight goal!
Weight set point- New research (see article below) has shown that our body may have a weight set point that it strives to be at before our weight loss, and it takes a while for this weight set point to be “reset”. This is a factor to consider in your weight regain, but let’s not just settle for this “reason” for our health weight setback. It's just one of the factors leading to weight regain that may not be as easily managed, but there are others that you can definitely rein in.
Article on weight set point-click below:
Here are some other factors that experts believe are a cause for weight regain after you follow a diet program to lose weight. We need to deep dive and discuss ways to prevent weight gain in the next blog. For now, let's look at the three big barriers you need to overcome.
These are the big barriers leading to weight regain:
1) Following a too restrictive diet: If you follow a diet that puts you close to starvation in calorie restriction you will slow your metabolism and amp up your appetite-regulation hormones. Both will work together to fight for weight regain. It's a lose-lose scenario.
2) Incorrect outlook about pursuing long-term transformation to a healthy weight and lifelong habits. If you're looking to get to a place where you can then return to unhealthy eating habits and little or no exercise, then you're going to fail and regain pounds after any weight loss program. You have to decide to never go back to unhealthy habits. Can you indulge once in a while? Of course. Intake of 10% eating not so healthy but not insane (wiggle room) food for your weekly goal may keep you in a good place, but beyond that and having regular “cheat days” is a bad idea.
You have to incorporate sustainable, doable habits into your new "healthy living” lifestyle instead of relying on willpower alone. “Rules” are good to abide by along your journey, but when you can get to the point where healthy eating and regular mild to moderate (sometimes vigorous) physical activity becomes second nature then you're on your way to long-term success.
In the next blog, I want to do a deep dive to discuss the 10 specific areas to focus on that can help you be part of the 20% that do not regain the weight. There are more, but mastering these will make a big difference in staying in the non-weight regain group. You can do it. Just learn the facts but more important but what you learn into your daily routine on your way to developing your lifelong healthy habits.
References:
1) National Library of Medicine
2) National Library of Medicine
3) Health Line
4) Cleveland Clinic
5) Health Line
Brought to you by RxHealthyHabits
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