Just re­gained lost weight? Check out this ac­tion plan

The Borneo Post - Nature and health - - Front Page -

IT’S THE most frus­trat­ing part of di­et­ing: Re­gain­ing the weight you worked so hard to lose. It helps to un­der­stand why this hap­pens so you won’t blame your­self as you get back on track.

Many hor­mones that reg­u­late body weight and rule your ap­petite seem to go hay­wire af­ter weight loss, pos­si­bly be­cause the body wants the weight it was fa­mil­iar with back on. These hor­mones can stay higher, en­cour­ag­ing weight re­gain, for more than a year, even af­ter the pounds start creep­ing back.

So the ten­dency for weight re­gain could be part of the body’s nat­u­ral in­stinct and not sim­ply be­cause you went back to old eat­ing habits. To com­bat this, you need to keep a diet mind­set for at least one year af­ter you reach your goal weight.

But what can you do if that weight has al­ready started com­ing back? First, go easy on your­self. Di­et­ing takes ded­i­cated ef­fort and you don’t want to waste en­ergy blam­ing your­self.

Next, go back to all the diet prin­ci­ples that helped you lose weight. Do a self-checkup to see if your por­tions have got­ten big­ger re­cently, if you’re eat­ing too of­ten, or if you’re not be­ing as care­ful about the qual­ity of calo­ries you choose as you were when you were los­ing weight.

It may also be that you aren’t ex­er­cis­ing as much as you did. While calo­rie re­stric­tion seems to in­crease ap­petite, ex­er­cise can re­duce it as well as burn off calo­ries.

A study pub­lished in the An­nals of Nu­tri­tion and Me­tab­o­lism found that ex­er­cis­ing af­ter a meal may ex­tend the feel­ing of sat­is­fac­tion that the food gave you. This could be help­ful in cop­ing with smaller por­tions. Just be sure not to overeat right be­fore ex­er­cise. A small snack is OK, but you should wait two hours af­ter a full meal so that di­ges­tion isn’t fight­ing against your work­out ef­forts.

Newspapers in English

Newspapers from Malaysia

© PressReader. All rights reserved.