Help! I'm Gaining Back All the Weight I Lost

Losing weight is hard, whether you rely on nonsurgical or surgical weight-loss solutions. And that’s what makes it even more frustrating when those lost pounds creep back on again.

At LoneStar Bariatrics, Dr. Chad Carlton and our team understand how difficult successful weight loss can be. If you’ve had success losing weight in the past, here’s what could be happening now and how to stop it.

Diet 

Everyone knows that diet plays an important role in weight management. However, it can also work against you.

Approaching weight loss with fad diets or by restricting entire food groups can make long-term success nearly impossible. It’s also common for people to diligently follow a diet and exercise program immediately after bariatric surgery. However, as the pounds melt away and time goes on, it’s easy to start eating more and resort to old habits.

When it comes to long-term weight loss, it’s crucial to take a holistic approach that involves nutritional counseling and setting realistic goals. With this strategy, you can establish new and healthy habits that you’ll be excited to maintain for a lifetime.

Exercise

We can't talk about weight management without touching on exercise. Everyone needs a different amount of exercise, but getting consistent physical activity is critical to maintaining your weight loss success.

General guidelines recommend moderately vigorous exercise for 225-420 minutes each week — or approximately 60-90 minutes most days — if you’re trying to lose weight. To prevent weight gain, you should still be doing 150-250 minutes of moderately vigorous exercise each week, or 20-35 minutes most days.

Plus, it’s important to remember that spending too much time sitting can actually slow your metabolism down. If possible, try to restrict sedentary activities like watching TV and look for little ways to add more movement into your day, even if it involves taking more breaks at work or using a standing desk.

Metabolism and appetite

It can be frustrating to learn that as you lose weight, your metabolism slows down. That’s because your body needs fewer calories when you weigh less. 

However, research also shows that for every 2 pounds or so you lose, your body has a defense mechanism that tries to get you to eat 100 more calories than usual. For example, suppose you normally eat 2,700 calories a day and lose 9 pounds. In that case, your body will start sending hunger signals, prompting you to eat approximately 400 more calories than you had before — or 3,100 calories a day. 

This appetite surge can have a significant impact on your long-term success, especially since your metabolism slows because of your new caloric needs. Fortunately, maintaining a solid exercise plan can help counter this hurdle. Not only does a workout increase your body’s sensitivity to leptin, an appetite-regulating hormone, but it also helps burn calories you consume and keep your metabolism strong.

Remember, if you can maintain your weight loss for over two years, you’re more likely to keep it off indefinitely. And, the longer you can maintain your weight loss results, the better you’ll get at balancing your diet, exercise, and metabolism. 

Most importantly, if you find yourself struggling, you’re not alone. Dr. Carlton and our team are experts when it comes to weight loss, so we can help. Just contact one of our convenient locations in the North Dallas area by calling or scheduling an appointment online today.

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