Why is Weight loss so Hard

Why Weight Loss Is Hard

Understanding what happens when you hit a wall with weight loss can help you get past it next time.


by Heather Pate, RD

If you've tried to lose weight before, you may have found that the first few pounds came off pretty easily. But then weight loss slowed or even stopped. Or maybe you did reach your goal weight, but then couldn't maintain it. What's going on?

The Biology of Weight Management
Many people feel a sense of failure when they can't lose weight or are unable to keep it off. The reality is that normal human biology makes it tough to lose weight. Starvation was a threat for much of human history, and our bodies work hard to protect us from starving. These days the problem is having too much food. But the body's prehistoric programming can get you stuck in starvation mode.

Two hormones make your job harder.
Hunger and weight are regulated by two key hormones. They are:
—Leptin is produced in fat cells. It is the "fullness" hormone. Leptin tells the brain to lower appetite and increase metabolism when fat cells are "full."
—Ghrelin is produced in the stomach. It is a "hunger" hormone. When we go for more than 4 or 5 hours without eating, ghrelin production is turned on to stimulate appetite.

These hormones are important in regulating hunger and metabolism. But they also can make weight loss tougher. For example, as you lose weight your fat cells shrink. While this might sound like what you want, smaller fat cells mean less leptin is produced. Less leptin means the hunger "switch" in the brain stays on. So you eat more. Similarly, studies have shown that after weight loss levels off, hunger hormone ghrelin levels are higher throughout the day. This increases hunger‘s intensity.

The good news is there are things you can do to help overcome your body's natural tendency to hang on to excess pounds:
Set a reasonable weight loss goal.
Aim to lose 5-10% of your initial weight. Stay at this weight for at least three to six weeks before you try to lose more. A modest weight loss seems to be less "threatening" to the body and may be less likely to trigger strong appetite-hormone signals. Research shows that people who lose 20% or more of their weight at one time are less likely to keep it off.
Eat small, healthy meals every 3 to 4 hours.
If you skip meals during the day, hunger signals will occur on top of the signals sent by your shrinking fat cells. The added effect could trigger overeating. So make sure you don't let yourself get too hungry. Try eating filling foods such as vegetables and whole grains so that you stay within your calorie goal.

Find foods that keep you satisfied.
Some research shows that low-fat foods are less likely to produce the changes in leptin and ghrelin that stimulate your appetite. You may need to try different types of foods to see which are the most satisfying after you've lost weight. For example, see how full you feel after eating different high-fiber or high-protein foods. Keep a record of which foods work best.

Exercise, exercise, exercise.
If you want to beat those weight loss plateaus and keep a healthy weight, you need to be active. For the greatest long-term weight loss success, build up to about an hour a day of physical activity. Mix up cardio and strength activities and be sure you do things that are fun. And remember, you don't have to do all your daily activity at once to get the benefits — you can break it up into more manageable chunks.

Stay positive.
Yes, it may seem unfair that your body doesn't "want" you to lose weight. But it helps to step back and appreciate all your body does for you instead of getting frustrated and angry with yourself. Don't just focus on the number on the scale. Think about the healthy things you are doing each day and how much better you feel about yourself when you do them. Notice how good you feel when you eat fresh, healthy foods and get plenty of activity.

Stay positive, build your motivation for the long run and be gentle with yourself. Weight loss is hard, but it's worth the effort!