Weight loss is the goal for many of us but we know that it is often a struggle! As a dietitian, I would like to share some of the basics on the science behind weight loss. Firstly, weight loss happens when we burn more calories than we consume. This can be achieved through a combination of diet and exercise. Seems simple, right? However, we are all unique and our body's response to weight loss can vary from one person to another.
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Research shows that the body tends to resist weight loss and tries to maintain its current weight. This is because your body has a set point. Your set point is the weight at which your body is comfortable and works efficiently. When you lose weight, your body reduces its metabolic rate, making it harder to burn calories and lose weight as it is trying to maintain your set point. This is why if you go on "diet", you may lose a few kilo's but when you return to your normal way of eating, your weight will return to its set point. Therefore, maintaining weight loss can be challenging!
The opposite is also true though. If you gain some weight, your body increases its metabolic rate in an effort to return your weight to its set point. This is why if you go on holiday and over-indulge, you may gain a kilo or two but when you return to your normal way of eating, your weight will return to its set point. As you can see, your body is very clever and really tries hard to maintain its set point.
So, is it possible to change our set point and lose weight?
The answer is YES. The problem is that when we embark on a weight loss journey, we want quick results and we want them NOW. We follow extreme diets that are very restrictive and promise big results in a short amount of time but unfortunately these diets are not sustainable in the long-term. So, what happens? We initially see results but when we come off the diet, we end up gaining all the weight back (and sometimes even a little extra) because our body is trying to protect its set point. Its not you thats failing, its DIETS that fail us! Research shows that within one year after coming off a diet, 90% of individuals regain all the weight. If you want to lose weight and keep it off, you need to do it SLOWLY and SUSTAINABLY by making lifestyle changes, not by following fad diets that promise quick fixes. In addition to diet, exercise is also important as it helps to burn calories and build muscle mass, which increases your metabolic rate and helps to maintain weight loss.
Weight loss is not easy. It takes time and alot of patience but it is possible. If you are looking to lose weight, please reach out and I can give you personalised guidance and support. My goal is to help you make sustainable lifestyle changes and educate you on how to eat a healthy and balanced diet that will nourish you and make you feel your best while still losing weight. Remember, weight loss is a marathon, not a sprint!
Do you need help with your nutrition?
Book a FREE online consultation with me and let me help you!
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