Maintaining lost weight !
Planning for the 'weight maintenance' starts when you plan to lose weight. There is always a significant physical and mental effort involved in losing weight. At the end of active weight loss, people tend to think that is end of it. They then let themselves cut loose from all the efforts.
It is important to stay steady on the diet plan, to keep the lost weight away. Naturally, as we age, we tend to gain few pounds a year. So weight maintenance becomes almost a life long effort.
Majority of the patients regain their lost weight within two years. Fifty percent of the lost weight can come back in the first year of weight loss. And 75% -100% can come back in 2 years.
Human body has high adaptability and memory to return to preconditions. Preconditions mean the condition before any event. If we cut our skin, it will try to seal it. If we break our bone, it will heal it. Similarly, if we lose weight, the body will try to regain the lost weight to our previous weight. The human body has the "memory". If we are overweight for a long period of time, it will think that is the normal weight and it will try to push you back to it.
How do we avoid regaining the lost weight?
We have to reset the memory of our brain. Our body (or brain) need to re-learn and remember the new body weight.
How do we reset this "old weight" memory with "new weight" memory?
It takes time for our brain to get used to the new weight. Until it does, it will assume the 'old weight' to be the normal weight.In simple terms, try to keep the lost weight for longer times by continuing your efforts.
There are some studies looking at the prevention of weight regain. Following are the the keys to maintain the lost weight, and proven to be true at my practice.
How long should weight maintenance phase of a weight loss program be?
I always answer to my patients, " I myself am still in my weight maintenance plan".
It is important to stay steady on the diet plan, to keep the lost weight away. Naturally, as we age, we tend to gain few pounds a year. So weight maintenance becomes almost a life long effort.
Majority of the patients regain their lost weight within two years. Fifty percent of the lost weight can come back in the first year of weight loss. And 75% -100% can come back in 2 years.
Human body has high adaptability and memory to return to preconditions. Preconditions mean the condition before any event. If we cut our skin, it will try to seal it. If we break our bone, it will heal it. Similarly, if we lose weight, the body will try to regain the lost weight to our previous weight. The human body has the "memory". If we are overweight for a long period of time, it will think that is the normal weight and it will try to push you back to it.
How do we avoid regaining the lost weight?
We have to reset the memory of our brain. Our body (or brain) need to re-learn and remember the new body weight.
How do we reset this "old weight" memory with "new weight" memory?
It takes time for our brain to get used to the new weight. Until it does, it will assume the 'old weight' to be the normal weight.In simple terms, try to keep the lost weight for longer times by continuing your efforts.
There are some studies looking at the prevention of weight regain. Following are the the keys to maintain the lost weight, and proven to be true at my practice.
1. Staying longer in the weight loss program
2. Involve in behavioral therapy and group session bi-weekly or monthly after initial phase of weight loss program is over.
3. Join a peer support group. Make sure you have a good social and family support for your weight loss efforts.
4. Follow a structured exercise program.
5. Do not lose sight on portion control of your meal.
How long should weight maintenance phase of a weight loss program be?
I always answer to my patients, " I myself am still in my weight maintenance plan".
Myo M Nwe, MD
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