3 Causes of weight gain again after diet & bull; hello healthy

Adjusting the diet and adjusting it to the needs of the body's activity is the core of weight loss efforts. However, regaining weight after losing a little is a sign that the body is unable to maintain a stable weight. This is due to lifestyle factors and body physiological factors after undergoing a diet.

What are the causes of weight gain again?

The amount of calorie intake fluctuates

These are the things that are likely to contribute most to weight gain in people who are or have been on a diet. This is because the calorie intake that is increased in a short time will return to weight gain. When undergoing a diet, a person will reduce their calorie intake to below the usual amount, for example 1800 calories to 1500 calories. Then, after a short period of time, the calorie intake consumed returns to the normal amount (1800 calories) or even more. This is what makes weight gain back.

Weight tends to come back quickly because after a diet, your body has adapted to a small number of calories. From the previous example, if after the diet your body has been accustomed to the 1500 calorie needs, when your weight is normal and you return to 1800 calories, then the body will receive more calories which will eventually be stored in the form of fat and cause weight gain. back.

You will gain even more weight than before the diet if you did binge eating or eating large amounts of food after a diet. Diet may help you lose weight, but if you go back to eating excessively, so will your weight.

Hormonal factors

Several hormones that are in the stomach, pancreas, and fat tissue are closely related to the process of regulating body weight, one of which is the process of stimulating food cravings in the brain. Decreasing levels of fat in the body in people who are on a diet, usually followed by a decrease in the hormone leptin (functions to send messages to the brain when it is full) and a decrease in the hormone ghrelin (hunger stimulation). Although indirectly affecting body fat levels, these hormones greatly affect individuals in their individual consumption patterns

One study in 2011 showed that weight loss caused changes in digestive hormone levels, followed by a feeling of hunger that tended to be higher than before the study began. One of the research members, Professor Joseph Proietto, Ph.D from the University of Melbourne (as reported by CNN in October 2011) said that personality and psychological factors determine how the individual deals with hunger (caused by hormonal changes).

"This may be what causes some people to maintain their weight better than others. Maintaining body weight (so as not to increase again) requires continuous effort and keeps you from being too hungry, ”he added.

Lack of physical activity

Not doing physical activity in an effort to lose weight will increase the risk of body weight increasing again after experiencing a decrease. Without physical activity, it will be more difficult for your body to adjust your weight. If we consume excess calories after the diet is over, the excess calories will be stored and increase body weight. However, with physical activity, excess calories are metabolized, thereby reducing stored calories.

Recommendations from American College of Sports Medicine (ACSM) in a scientific article written by Donnelly and colleagues in maintaining body weight in adults is to actively move for 150 to 250 minutes / week or the equivalent of 36 minutes / day. This intensity is the minimum level to maintain body weight so that the calories consumed do not exceed the calories needed by the body.

How can you stop weight gain?

Gaining weight after undergoing a diet is normal. When we reduce our intake, the body will try to rebalance it by stimulating the brain to feel hungry. Therefore, excessive hunger needs to be prevented, by means of a slow diet and still adequate nutritional intake.

Keep in mind, before doing a diet, it's a good idea to change your eating habits in terms of the amount of intake, time of consumption, and type of food. Start exercising if after losing weight you want to return to your normal pre-diet diet.