Key Takeaways
- Many people regain weight due to mechanisms that protect the body from starvation.
- Since the body doesn’t know the difference between a weight loss diet and a famine, it responds by increasing appetite and slowing metabolism.
- Instead of dieting, focus on setting sustainable goals to eat balanced meals, exercise regularly, and learn mindful eating.
Research shows that most people who lose weight regain 50% of that weight within two years and over 80% within five years.
Why is it so common to gain weight back after losing it?
Weight loss can trigger a series of physiological mechanisms that cause you to regain weight after a period of weight loss.
Continue reading to learn more about the science behind weight regain and how to prevent weight cycling.
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Why Do People Regain Weight After Losing It?
If you've ever been in the frustrating pattern of weight loss and regain (known as weight cycling), you’ve likely wondered why many people regain weight after losing it.
In short, your body is trying to protect you from starvation.
From an evolutionary standpoint, famine was a significant threat to human survival.
As a result, the body developed numerous mechanisms to give us a better chance of living through periods of starvation.
Fast forward to today.
Your body cannot tell the difference between starvation and intentional food restriction for weight loss.
When you lose weight by reducing calories and increasing exercise, your body responds by lowering your metabolic rate and increasing your hunger.
Over time, this can result in weight regain.
Common Reasons for Regaining Lost Weight
Understanding why weight regain occurs after losing weight can help you avoid falling into a pattern of yo-yo dieting or weight cycling.
Genetics
First, it’s important to acknowledge the role of genetics on body weight.
Scientists have identified many genes that may contribute to the development of obesity, making those who inherit these more likely to experience weight concerns throughout their lives.
Genetics are involved in determining a person’s set point, or the weight their body prefers.
The set point theory suggests that each person has a predetermined weight their body works hard to maintain—despite diet and lifestyle changes to lose weight.
When a person loses weight below their set point, it can result in a lower metabolic rate, making it hard to maintain the weight loss.
Research shows that losing 10% of your body weight can reduce the energy your body burns by up to 25%.
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Hormones
Many hormones involved in metabolism and weight regulation change during and after weight loss, contributing to future weight regain.
For example, research shows that leptin decreases and ghrelin increases after a person with obesity loses weight.
Leptin is a hormone involved with fullness cues, while ghrelin is responsible for hunger signals.
When leptin drops and ghrelin spikes, a person will feel an increased appetite and a weaker fullness signal, which encourages overeating and weight gain.
Weight loss can also impact thyroid-stimulating hormone (TSH) levels, decreasing the energy your body burns and contributing to weight gain.
Unsustainable Diet
In response to experiencing difficulty losing weight, many people turn to restrictive diets that eliminate entire food groups or are very low in calories.
The all-or-nothing approach that often accompanies these diets can make them challenging to maintain in the long term.
When an individual stops their diet, the weight starts coming back.
This can lead to yo-yo dieting and weight cycling, which are associated with a higher weight than when the person started their first diet.
The physiological response to weight loss also contributes to a calorie-restricted diet being unsustainable in the long term.
Research shows that weight loss can lead to overeating and cravings for energy-dense foods due to increased appetite.
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Medical Conditions
Certain medical conditions can influence a person’s metabolism and appetite, contributing to the pattern of weight regain after a period of weight loss.
Research suggests these conditions can also impact a person’s set point.
Examples include:
Additionally, some medications can cause weight gain by impacting your metabolic rate and hunger levels, such as:
- Corticosteroids.
- Certain depression medications.
- Some high blood pressure medicines.
- Certain diabetes drugs.
Strategies for Preventing Weight Gain After Losing It
If you’re on a weight management journey, consider the following tips to make long-lasting changes.
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Embrace a Healthy Lifestyle
Rather than following a restrictive diet, focus on building balanced and nutritious eating habits you can sustain.
Many behaviors can improve your health, and some are specifically associated with long-term weight management success.
These include:
- Eating more fruits and vegetables.
- Cooking at home often.
- Including a breakfast meal daily.
- Eating smaller, more frequent meals throughout the day.
Set realistic expectations for yourself and acknowledge non-scale victories, such as better sleep, higher energy levels, and improved clinical markers like cholesterol and blood pressure.
Mindful Eating
Practice mindful and intuitive eating strategies to help regulate your food intake and listen to your body.
Research shows that mindful eating is associated with weight loss, though more studies are needed.
Mindful eating tools help you maintain balanced nutrition habits in the long term because they allow you to listen to your body instead of following external rules about calories and portions.
Examples of this might include:
- Honoring your fullness cues.
- Eating when you feel hungry.
- Slowing down the pace of eating.
- Limiting distractions during meals, such as screens.
- Noticing the taste, texture, and flavor of your food.
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Regular Exercise
An active lifestyle is an important part of reaching your health goals.
Resistance training, such as weight lifting or bodyweight exercises (pushups, squats, etc.), can be especially beneficial during a weight management journey.
Research shows muscle mass can decrease during a weight loss attempt, which contributes to the metabolism slowing and eventual weight regain.
Resistance exercises have been shown to help preserve muscle mass in weight management.
Identify Triggers and Develop Coping Mechanisms
If emotional eating is a concern, work with a registered dietitian or therapist to determine which situations tend to cause these episodes for you.
Learning to regulate negative emotions without using food can help you stick with your health goals.
You may also find that emotional eating decreases when you stop dieting.
Research shows that people who restrict their diets are more likely to overeat foods that are “off limits” when feeling negative emotions.
Create a Support System
Studies have shown that attending regular meetings with your doctor or dietitian can support you in maintaining healthy habits for weight management in the long term.
Continuing check-ins for over a year is especially helpful.
Additionally, talk to your family and friends about how they might be willing to support you in your goals.
For example, maybe your partner can help you with meal planning and cooking, or a friend could go walking with you on a regular basis.
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Takeaway
Gaining weight back after losing it may happen for many reasons, including genetics, hormonal changes, restrictive dieting, and certain medical conditions.
The body has mechanisms in place to protect against starvation when weight loss occurs.
For example, the metabolic rate slows and appetite increases to promote weight regain.
Working with a registered dietitian to create a sustainable, balanced eating plan and learning to eat mindfully can help you reach your health goals without yo-yo dieting.
How a Dietitian Can Help
If you're caught in a cycle of weight loss and regain, it can be valuable to seek professional support.
A weight-neutral registered dietitian can work with you to create realistic and sustainable goals to improve your health and stop dieting for good.
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Frequently Asked Questions
First, give yourself grace.
Know that physiological changes occur when you lose weight that encourage weight regain.
These include a slower metabolic rate, stronger appetite, and increased fat storage capabilities.
Rather than seeking a restrictive diet or intense exercise plan, work with a dietitian to develop a balanced, sustainable plan that you feel confident you can follow long-term.
It’s very common for people to regain weight following a period of weight loss, with most regaining 80% of the weight they lost after five years.
Because your body does not know the difference between starvation and intentional dieting, it has mechanisms in place to protect you against weight loss.
Primarily, weight loss can trigger a higher appetite and a slower metabolic rate, which increases your cravings and drive to eat while decreasing the energy your body burns.
For many people, this results in weight gain.
While short-term weight loss is possible, most people gain it back in the long term.
Research shows that most people who lose weight regain 50% of that weight within two years.
Additionally, over 80% of the weight is regained within five years.
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