There are always two types of friends in a circle: one who's a foodie but doesn’t put on weight, and the other swells up like a balloon just by inhaling air.
Messy enough, right? This scenario represents the struggle many dieters face when they try to lose weight but end up regaining it.
According to a national analysis of long-term weight loss studies, 80% of dieters tend to regain weight after their weight loss. But what’s the reason behind this frustrating pattern?
The good news is it’s not as complicated as it seems. By understanding the causes of weight regain and how you can overcome them, you can transform your weight loss journey.
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What Causes Weight Regain?
Do you diet and follow exercise diet and weight loss methods for months or years, shed weight and after some time regain the lost weight? It’s quite daunting, right? But have you ever thought about what causes it? Many factors come into consideration while understanding this problem.
One such factor that acts as a bottleneck in your weight loss journey is the Set Point Theory. According to endocrinologist Marcio Griebeler, your body’s set point may resist long-term weight loss.
When you work out to lose weight, your body may enter a "starvation mode," increasing hunger hormones like ghrelin and reducing satiety hormones like leptin. This makes it difficult to resist eating more calories, even after exercise.
As a result, you may eat more calories post-exercise, not because of a lack of willpower, but because it’s challenging to resist these powerful hunger signals. While this may feel like a labyrinth, there’s always a way out. You just need to find the right path and stay committed to it.
How to Lose Weight Fast Naturally and Permanently?
Once you understand the cause of weight gain, it becomes very easy to lose your weight naturally and successfully. Changing your habits and following these weight loss tips at home can help you achieve your goal.
- Fasting vs Breakfast
Many argue that eating breakfast is essential, but the idea that it helps with weight loss is not accurate at all. Fasting for straight 16 hours overnight and avoiding late-night meals can help lower blood sugar and insulin levels allowing your body to burn fat for energy, which can result in weight loss.
Research has shown that while some who eat breakfast tend to have healthier lifestyles, randomized controlled trials (RCTs) showed that participants who ate breakfast daily experienced weight gain, while those who skipped it lost weight.
However, the studies had limitations such as differences in food types and participant groups. Ultimately, if you enjoy eating breakfast, it’s better to continue. But if you’re dealing with metabolism and weight loss issues, delaying breakfast or simply having a cup of tea or coffee (without sugar) followed by lunch would be best.
- Have Protein & Vegetables
As American Politician, Tom Vilsack wisely said, “If we can get people to focus on fruits and vegetables and more healthy foods, we'll be better in terms of our healthcare situation.”
This insightful thought rings true. Adding colourful vegetables and fruits to your plate can significantly aid in your weight loss journey. Rich in fibre, they help you feel full by releasing leptin, the hormone responsible for satiety.
Additionally, vegetables and fruits are packed with antioxidants that prevent waste buildup in the body. The minerals and vitamins they offer are an added benefit.
Studies show that individuals with obesity have successfully lost weight by increasing fibre intake. Keep these healthy options in your fridge so you can access them when the hunger strikes.
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- Workout Regularly
To lose weight, regular physical activity is essential. Start with daily activities like mowing, gardening, cleaning, or making your bed to stay active.
For a more structured workout, include both moderate and vigorous exercises. Moderate activities such as walking, jogging, cycling, running, and swimming fall under cardio. Vigorous exercises involve resistance training and high-intensity interval training (HIIT).
Aiming for at least 150 minutes of moderate exercise per week or 75 minutes of vigorous training can support weight loss. Combining both types of workouts can be particularly effective. Research supports these practices. A 2021 review found that cardio led to significant weight and visceral fat loss in adults with overweight or obesity.
A 2022 study showed that combining cardio with resistance training preserved more muscle mass than cardio alone, making it crucial for long-term weight loss. Additionally, a 2023 review found that HIIT reduced visceral fat more than moderate-intensity exercise and required less time.
- Stick to a carb Diet
Cutting down on carbs means focusing on protein and fats for weight loss. It can be helpful in lowering the risk of type-2 diabetes and metabolic syndrome. The starchy vegetables and fruits are restricted in this diet. Only some low-carb diets permit small amounts of fruits and vegetables.
The intake of fats and protein leads to the release of leptin, the hormone of satiety. Additionally, it can improve blood sugar and cholesterol levels. Key findings of a study indicate that LCDs are effective in reducing body mass index (BMI) and total body fat.
While starting this diet, you may suffer from constipation and headache, but it will subside with time. However, one downside of this diet is the overconsumption of animal-based fats and proteins which can lead to the risk of heart disease and cancer. So, choose your proteins and fats wisely, the weight loss will take care of itself.
- Stay Hydrated
Drinking water is essential for overall health and it can also support your weight loss efforts. Research suggests a link between water intake and weight loss, but studies show varying results.
One study found that drinking water before meals helps with weight loss but mainly in individuals with an average weight and BMI. Another study indicated that people who drank 200–250 ml of warm water after each meal experienced greater weight loss.
Based on these findings, the effect of water on weight loss seems to vary depending on individual body needs. The general recommendation is to drink 2 litres of water per day.
However, your specific water intake should be adjusted based on your lifestyle. Those who engage in vigorous training may drink more water than those with moderate activity levels. Regardless, staying hydrated is the key if weight loss is your goal.
Read More: How to Increase GLP-1 Naturally: Foods That Boost Your Metabolism
- Get Sufficient Sleep
One of the missing factors in your weight loss journey can be sleep. If you stay up till late at night, chances are you might overeat. Not sleeping on time can result in the production of ghrelin, the hunger hormone, which can cause you to eat fatty and sugary products.
As a result, you gain weight. To lose some pounds, it’s recommended to sleep for at least 7 hours at night. Those who slept less than 7 hours were more at risk of obesity. In contrast, those who slept on time (7–9 hours per night) seemed to be healthier.
One finding shows that short sleep duration is significantly associated with greater waist circumference, which is an indicator of the accumulation of belly fat. Based on these findings, sleeping for at least 7 to 9 hours is key to shedding some weight.
- Get An Accountability Partner
No task is fun without an accountability partner. Having someone by your side with a weight loss goal as yours helps you motivate to eat healthy, work out and monitor your daily routine.
When you track your daily activities including the calorie intake, and later discuss it with each other, you get a sense of responsibility and support. Sharing progress, setbacks, and successes with an accountability partner can help you stay focused and push through difficult moments.
Plus, having someone to celebrate small wins with makes the journey more enjoyable. This mutual encouragement and shared experience can make your weight loss goals feel more achievable and less overwhelming.
Frequently Asked Questions
How can I achieve long-term weight loss success?
Focus on balanced eating, regular exercise, and maintaining a sustainable lifestyle. Avoid crash diets and stay consistent.
How to lose weight quickly & effectively?
Combine a healthy diet with increased physical activity, stay hydrated, and avoid processed foods. Prioritize realistic goals.
What are some tips for weight loss?
Eat more whole foods, control portion sizes, stay active, get enough sleep, and manage stress levels.
Wrap-Up
Weight loss is a tricky journey and maintaining your weight afterward can be more challenging. Start by identifying the factors causing you weight gain or regain. Once you diagnose them, it’s time to adopt a healthy lifestyle that includes plenty of fibre, healthy proteins and fats on your plate, water instead of sugary beverages, and an active physical routine complemented by a good night’s sleep. A combination of these strategies can help you lose weight effectively and sticking to these habits will support long-term weight maintenance.