Losing weight is a complex process that involves both the body and the brain. One major issue that arises when embarking on a diet is trying to lose too much too fast. In a society that promotes instant gratification and offers weight gain opportunities in unhealthy foods everywhere, weight loss seems extremely slow and inefficient.
Even though putting on excess pounds is usually a gradual process that can take years, people often become impatient with the recommended weight loss rate of one to two pounds weekly. There are simply too many temptations. Yet, a slow and gradual rate works best. When weight loss occurs too fast, it’s usually due to losing water or lean tissue instead of desired fat. When lean tissue is lost, one’s metabolism slows, placing additional barriers to weight loss.
A proven approach toward a graduated and attainable weight loss arc involves maintaining consistency in one’s diet and workout regimen. Yet, even the most consistent eater will eventually break their streak of healthy meals. One poor nutritional decision leads to another, as the routine has been broken, and binge eating becomes a risk.
It pays to be aware of the chemical dynamics unfolding in the brain as one loses weight. One study reveals that those who lose 10 percent of body weight also have significantly lower levels of leptin than before starting the weight loss regimen.
As the fat cells shrink, the body reduces its leptin production to signal to the brain that more energy in calories is needed. This can result in cravings for higher-fat foods that help replenish leptin. Other factors influence leptin production: higher quality sleep, less stress, and decreased sugar intake are all associated with more balanced hormones and an ideal weight.
Another aspect of this is the brain’s tendency to want to maintain whatever the current or recent stasis was. Losing too much weight too quickly and the hypothalamus, the brain’s thermostat, trigger behavioral and physiologic responses. These are designed to bring the body back to what the hypothalamus sees as one’s correct weight and fat level. These compensatory mechanisms continue for at least a year after attaining the desired weight. Constantly fighting cravings causes many to lose the battle and regain their recently lost weight.
Ultimately, losing weight involves setting goals that are small and achievable. This provides positive reinforcement as each milestone is fulfilled, rather than a sense of never quite doing enough. Examples of this approach include integrating more fruits and vegetables into meals and getting at least 30 minutes of exercise each day. Also, making simple substitutions can have a major impact, such as selecting a salad instead of French fries or drinking a non-sugar drink at a coffee shop.
Seek out simple whole foods that come in natural packages, from fiber-rich grains to legumes such as lentils and beans, and read packages carefully. While nuts can be integral to a healthy diet, those cooked in oil or with excess salt or sugar can fall within the unhealthy spectrum of foods.
