"That's why preventing weight gain in the first place is so important," Sumithran says. And it doesn't help that we live in a society that promotes a sedentary lifestyle and where there's an abundance of (nutrient dense) food. Sticking to these dietary and exercise strategies isn't easy though, especially as you often feel hungrier because of the hormonal changes. By exercising with weights or resistance training equipment you will build lean muscle mass while you are. If you go on a low-calorie diet and cause your body to lower your metabolism defensively, you are likely to regain weight and more as soon as your diet ends. monitoring their weight regularly (eg weekly). The best way to lose weight is to lose excess body fat and build lean muscle mass.
#Best way to lose weight and keep it off tv#
limiting time spent watching TV to around 10 hours a week.exercising consistently for at least an hour a day (equivalent to walking 45 km a week) without taking time off for weekends and holidays.monitoring their food intake and consistently eating a low-fat portion controlled diet with little variation.Those who have sustained weight loss of 15 kilograms or more for at least a year commonly use a number of strategies, including: Sumithran says it is possible to maintain weight loss. Your food pleasure pathways can override the ones related to nutritional intake, increasing your desire for energy-dense food, even if you don't need it.īut don't be disheartened. While other pathways are more related to pleasure you get from eating the sight, smell and taste of food, as well as social and emotional pleasure food brings. Some hormonal pathways work to ensure you get the nutritional intake you need. These hormones work together through a complex system of hormonal pathways to either stimulate or suppress appetite. The way your hormones control your appetite is complex, with more than 20 different hormones (including, insulin, leptin and gherilin, as well as other chemicals) known to play a role. This can make it harder to keep weight off than it was to lose weight in the first place, Sumithran says. These hormonal changes can affect you for a year or more after you lose weight. We get hungrier, store fat more efficiently, and burn less energy." "When we lose weight there are changes in our hormones that control our appetite, energy and fat storage that encourage us to put on weight. There are also biological reasons why we regain weight we've lost," she says. "It is not just behavioural factors, such as falling back into old habits with diet and exercise. Sumithran, whose research focuses on obesity, says in part it has to do with old habits, but there are also other reasons. We know weight loss is hard, but keeping it off over the long-term is so much more difficult.Įndocrinologist and researcher from the University of Melbourne Department of Medicine at Austin Health, Dr Priya Sumithran says there are a number of reasons why we regain weight that we've previously lost. Yet six months later, the weight has come back. You notice that your clothes are getting looser. You get up early every morning and go for a walk.