Why You Might Find Those Lost Pounds Sneaking Back

Let’s face it—the journey of weight loss can often feel like a rollercoaster ride. You pour your heart and soul into shedding pounds, only to find a frustrating trend—those lost pounds slowly creeping back after a year or two. You’re not alone in this.

In fact, Dr.  Sharon Horesh Bergquist writes, "Putting the numbers in perspective, a 2015 study in the American Journal of Public Health found that among people who achieved the commonly recommended goal of 5% weight loss, 53% regained the weight within two years. 78% had regained it within five years."

A majority of people who have lost weight experience this yo-yo effect. Horesh Bergquist also states that this may be a primal instinct to prevent starvation back when food wasn't so plentiful and understanding the reasons behind it may help you break the cycle.

In this post, we’ll explore the factors contributing to weight regain and offer practical insights to help you maintain your weight loss over the long haul. Grab a snack (preferably healthy!) and let’s dive in.

Metabolism with Weight Loss

Weight loss might seem simple if you're following the calories in calories out model: consume fewer calories, increase physical activity and lose weight. But the reality is much more complex.

When you shed those excess pounds, your metabolism slows down, meaning your body burns fewer calories at rest than it did before weight loss. In a Time Magazine article, The Weight Loss Trap, highlighting weight loss seen on the TV show, the Biggest Loser, this was found, "What [Kevin] Hall [at the National Institutes of Health] discovered, however–and what frankly startled him–was that even when the Biggest Loser contestants gained back some of their weight, their resting metabolism didn’t speed up along with it. Instead, in a cruel twist, it remained low, burning about 700 fewer calories per day than it did before they started losing weight in the first place."

And, it goes beyond a slower metabolism. How long does this slower metabolism last? Studies have shown it goes well beyond a year, upwards of five years. Now, I know it seems like maintaining weight loss is unsurmountable, but it can be done with maintaining discipline and a mindset shift, which is discussed next.

The Psychological Side

The mind plays a crucial role in this journey. After losing weight, you may feel a sense of achievement, which often prompts a more relaxed approach to eating and exercise. You get comfortable. You get lenient.

It’s easy to say, “I've earned that slice of cake!” or “I can skip my workout today.” However, these seemingly small changes can lead to gradual increases in food consumption and decreases in daily activity.

That's why focusing on lifestyle changes is so crucial. When you change your behavior and habits with the idea that these are going to be your new lifelong behaviors. There's no going back to what you "used to do".

Making a commitment that you will not return to your old self, but instead will pursue and practice your new self and new habits overpowering your old, set-in ways.

The Influence of Hormones

Hormonal changes are another critical aspect of weight regain. After losing weight, levels of ghrelin (the hormone that signals hunger) tend to rise, while levels of leptin (the hormone that says you're satisfied) drop.

This creates a perfect storm and actually feeling hungrier and less satisfied after meals. Joseph Proietto, in his article Chemical messengers: how hormones make us feel hungry and full states, "Following weight loss, leptin levels decrease profoundly. Other hormonal changes include increases in circulating ghrelin.... Almost all of these changes favour regaining lost weight, by increasing hunger, reducing satiety and improving the capacity to store fat."

I know all of us who have lost weight have experienced this without even realizing what's happening. Let's be thankful this information was discovered and shared with us because now we know that we aren't really hungry and we can use mitigation techniques to curb cravings that we used during our weight loss journey during our maintenance journey.

The Role of Fat Cells

As mention above, another factor is how fat cells behave. When you lose weight, fat cells shrink but do not disappear. This means your body can easily regain fat if you revert to previous eating habits.

Recent findings reveal that after weight loss, fat cells become better at storing energy. They react more efficiently to caloric surplus, so if you drift back into old habits, your body is primed to store those extra calories as fat. This underlines the importance of staying mindful of your eating habits and steering clear of an “I can eat whatever I want now” mindset.

Argh! Are you starting to feel like this is an uphill battle that's not worth fighting? Don't give up yet! There's hope. Keep reading.

The Importance of Sustainability

One reason many regain weight is that weight loss is often not approached sustainably. Many diets are restrictive and focus on quick fixes. Although quick fixes are fast and effective in the short term, they leave you without developing the skills and tools you need to make lasting changes.

Instead of jumping on the latest fad diet, consider adopting a balanced lifestyle that includes whole foods, moderation, and regular exercise. For example, incorporating fruits and vegetables into your meals can help maintain a healthier diet. Aim for at least five servings of vegetables and fruits (primarily vegetables) daily, as studies show this can significantly aid in maintaining weight loss.

Lifestyle Changes Matter

In the hustle and bustle of life, lifestyle changes often fall by the wayside. Integrating regular physical activity into your routine should be non-negotiable.

It’s not just about hitting the gym; find an activity you love—be it hiking, dancing, or playing a sport. This makes staying active enjoyable rather than a chore.

Lifestyle changes, though, include so much more than just hitting the gym. If only it were that simple! You need to learn through trial how to overcome things such as emotional eating, poor sleep habits, cravings, mindset and self-talk and relapse, just to name a few. There's MUCH more involved in losing and maintaining weight loss than eating right and moving more.

Embrace a New Mindset

It’s crucial to shift your mindset regarding weight loss and maintenance. Instead of viewing it as a final destination, treat it as a lifelong journey. You may have noticed that several times during this post that I reference this as a weight loss "journey". I actually believe an "odyssey" is more appropriate because it's definition encompasses more of what actually happens, "a long series of wanderings or adventures, especially when filled with notable experiences, hardships, etc."

How many of us can related to that?!

On this odyssey we need to focus on progress rather than perfection. Celebrate the small victories—like choosing a healthy snack over junk food—because they add up. Understand that building healthy habits is a continuous process and really has no end—as stated before, there's no going back to what you "used to do". You are changing your lifestyle for a lifetime. This perspective can help you stay cognizant during challenging moments.

Receive Support

Lastly, don’t underestimate the power of receiving support. Connecting with others on similar journeys or using a health coach (like me!) to guide you through the process can provide motivation, encouragement, and accountability. I offer a 3- or 6-month program for intensive behavior change, and then a year-long program for accountability and relapse prevention.

Having a support network can significantly reduce the likelihood of regaining lost weight. Studies have shown that individuals who participate in weight-loss programs supported by others witness better weight maintenance—up to 50% more successful than those who try alone.

That's because we are designed for connection and community. It's how we gain confidence when we feel defeated and frustrated. Together is how we build strength and perseverance—when we get the support and encouragement we need... and deserve.

Moving Forward

Finding those lost pounds creeping back after a year or two can be disheartening, but it’s essential to remember that you’re not alone. By understanding the underlying factors such as metabolism, psychology, hormones, sustainability, and community, you can take control of your weight maintenance journey.

Instead of seeing weight changes as failures, view them as opportunities to learn. Focus on cultivating healthy habits and maintaining a balance between enjoying food and staying active. With the right strategies in place, you will be better prepared to keep those lost pounds at bay for good. Remember, it's not just about losing weight; it’s about creating a healthier and happier you.

Safe travels on your journey, no, your odyssey, and here’s to a nourished life!

Apply here to schedule a meeting with Dani free of charge for a Feel Better About YOU Breakthrough Session. If accepted, we will discuss what is keeping you from reaching your health goals and the potential of working together. I can't wait to hear from you!

In Courage,

Dani

Sources:

Sifferlin, Alexandra. Time Magazine. The Weight Loss Trap: Why Your Diet Isn't Working, May 25, 2017.

Horesh Bergquist, Sharon, MD, FACP. Huff Post. The Science of Successfully Maintaining Weight Loss, Feb. 5, 2017.

Proietto, Joseph. The Conversation. Chemical messengers: how hormones make us feel hungry and full, Sept. 25, 2015.