Navigating the challenges of weight loss: The journey begins with you
LOSING WEIGHT and maintaining it is hard because of how the body responds to weight loss. After losing weight, the body tries to put it back on. While healthy eating and increased physical activity are important, for many people they may not be enough to keep the weight off.
The unfortunate truth is that most weight-loss strategies do not work long term, and some can even make matters worse, or cause other harms. However, that does not mean trying to shed pounds is futile. Studies show that some approaches are, in fact, effective.
According to Melissa Halliburton, nutritionist and wellness coach, losing weight can be a very challenging task for anyone. With a myriad of misconceptions about weight loss, people, she said, are faced with several fad diets and fat busters, which are endorsed and supported by various celebrity stories.
“While many of these diets may help you lose the weight if you are following them; as soon as you resume your usual lifestyle, the weight starts to creep back on.
If the strategies you are putting in place to lose weight, if you cannot maintain it on a longterm basis, chances are you will regain any weight you lose, and maybe even more,” Halliburton said. Crash diets and quick weight-loss methods are often not sustainable and can be harmful to your health. Losing weight at a slow and steady rate, through a combination of healthy eating and regular exercise, is more likely to be effective in the long term.
“Skipping meals can actually lead to weight gain, as it can cause your body to go into starvation mode and hold on to fat. Eating regular, balanced meals throughout the day can help keep your metabolism going and prevent overeating,” Halliburton said.
There are many factors, she said, that affect your weight, including lifestyle, medical conditions and proper nutrition. “While dieting is good and can result in short-term weight loss, research is now showing that it can also be associated with longterm weight gain. This is known as weight cycling and is related to adverse physical and mental outcomes,” Halliburton said.
Rest, she said, plays a key role in weight loss. In an article published in the National Library of Medicine titled ‘Sleep And
The Metabolic
Syndrome’ by Jamie
Lam, it says,
“Short sleep duration and poor sleep quality have adverse effects on metabolism and hormonal processes”.
“This goes to show that there is a positive correlation between sleep and a healthy body. Other studies have suggested that poor sleep qualities may lead to metabolic disorders, weight gain, and an increase in obesity and other chronic health conditions. Studies have also shown that sleep-deprived individuals tend to eat lots of carbs and choose more highcalorie foods,” Halliburton said.
Carbohydrates are an essential macronutrient and provide energy to the body. However, it is important to choose wholegrain carbohydrates, such as wholewheat bread, brown rice, and quinoa, as they are more nutrient-dense and less processed.
“In order to maintain your health, it is important to find a balance between calorie intake and energy expenditure. A combination of healthy eating and regular physical activity is key. Consult a healthcare professional or a dietitian if you are concerned about your health,” Halliburton said.
Like nutrition, Halliburton said exercise is just as important. “In doing exercises at least three times per week, it will not only help with keeping your weight down, but it will assist in the fight against chronic illnesses,” she said.
Nutrition, she said, is one of the most important aspects of weight loss and it is the cornerstone of good health. “While fad diets promises to melt away the fat fast, we have seen time and time again where this has led to various deficiencies. Hence, having a balanced meal and being consistent with your food choices will help to not only keep the weight off, but will assist in the fight against chronic diseases,” Halliburton said.
Medical conditions such as hypothyroidism and polycystic ovary syndrome are conditions that also result in weight gain. “Hypothyroidism happens when your thyroid gland does not produce enough thyroxine and triiodothyronine hormones. This can result in a reduced metabolism that leads to weight gain,” Halliburton said.
Polycystic ovary syndrome (PCOS), she said, can appear to be simple, but it is actually quite complex. “The most important thing to know is that PCOS is a hormonal imbalance that can cause a wide range of issues, including an irregular period, hair growth on body parts like the face, acne, infertility and weight gain.”
Halliburton also said that depression can lead to weight gain if you are a binge eater who uses food to cope with feelings of emptiness and sadness. “If you have depression, you may also have a hard time mustering the courage or energy to do much of anything, which can make being active harder.”
On your weight-loss journey, Halliburton said it is important to remember that everybody is different and there is no one-size-fitsall approach to health and wellness. “Health and weight are not the same thing, thin people can be unhealthy, too,” she said.