Gaining weight back: How to avoid rebound weight gain
Many people experience a lifetime struggle with their weight. Regardless of their diet attempts, workout regimens, and more, the vicious cycle of weight loss and weight gain can seem endless for some. In fact, one study published in The American Journal of Clinical Nutrition found that over 1/3 of lost weight tends to return within one year of the initial loss & most people gain most of the weight back in the following 3-5 years.
However, this statistic should not deter individuals aiming to achieve their optimal healthy weight. In fact, studies such as the one referenced helped uncover the reasons why some people are able to maintain their weight loss for a lifetime, while some do not. In fact, the answer is simple:
To lose weight and keep it off, one must change their mindset.
WHY REBOUND WEIGHT GAIN HAPPENS
It is important to realize that one’s target weight is not a final destination. Actually, achieving a weight loss goal is just the first step to leading a healthy life. The biggest difference between someone that loses weight and gains it back vs someone who keeps it off is the kind of lifestyle they lead after their initial weight loss journey.
If an individual reverts back to their old lifestyle habits and patterns of eating after a period of calorie restriction, malnutrition, or otherwise non-sustainable habits, weight gain is almost guaranteed due to multiple factors:
- The body’s metabolism may have been harmed if the dieter was depriving themselves of essential nutrients
- The individual may have not developed the skills necessary to make ongoing positive choices
HOW TO LOSE WEIGHT AND KEEP IT OFF
First, it is important to only follow a weight loss program if it has been medically-proven and cleared by a physician, such as the ones at Red Mountain Weight Loss®. As these providers have extensive knowledge regarding the science behind health & wellness, they are the best, most qualified resource for deciding on a weight loss method that is suitable for one’s lifestyle habits, health history, and goals.
The secret to maintaining weight loss after following a program is to support your transition with a balance of psychological education, medically-proven tools, and a dedication to healthy habits. When combined, weight maintenance is easier given the fact that the transformative process is never abandoned.
Stay educated about health
There are many “tips,” “tricks,” and “hacks” for healthy living. However, the most trustworthy person to listen to is always a medical expert.
These experts, such as clinical psychologists who have studied human behavior, can help individuals deal with internal struggles or emotion-related habits such as self-esteem, body image, binge-eating, & more by providing insight on solving these issues at their core.
While the tips provided in the guidelines for some fad diets may be effective in the moment, it is important to practice introspection in order to make healthy living habitual.
Are you looking for proven psychological advice from a certified specialist? Check out our content from Dr. Kim Feinstein, Psy. D.:
Use medically-proven tools
- Prescription Appetite Suppressants such as RM’s exclusive, custom-blended formulations. These medications are proven to eliminate cravings and excessive hunger throughout the day without unwanted side-effects such as nervous or jittery feelings.
- Medical-Grade Vitamins & Supplement products are safe, effective, and designed to help patients in their weight loss and maintenance efforts. Some of Red Mountain’s best-selling products include the supplements included in the Control Kit, which is designed to help patients avoid rebound weight gain by boosting the metabolism, blocking carbohydrates, stabilizing insulin levels, and more.
Whether you suffer from excessive hunger, strong cravings, or low energy, there is likely solution for you. Ask your RM physician which product may be best for your individual needs.
Engage in healthy habits
Aside from having the right mindset & tools, it is imperative to work towards leading a lifestyle filled with activity, mental clarity, and positivity. Here are some basic habits that everyone can easily implement into their lives:
Invest in yourself
Self-care enables the individual to be a better overall person, as it enables us to perform at our highest capacity. When you can, take the time to appreciate yourself with your favorite stress-relief activity, occasionally treating yourself, etc. This help you stay positive and avoid unnecessary stress and resulting weight gain from increased cortisol levels.
Get regular exercise
As suggested by Anita Terlizzi, certified personal trainer and success coach, it is not only to exercise to keep your body in shape, but exercise benefits your immune system, mental health, & overall body function. Her advice:
“Remember, exercise is part of that long-term plan. You should shoot for 3-5x/week for cardio (aerobic) and 2-3x/week for strength training.”
However, don’t feel like it is necessary to visit the gym to work out. In fact, Anita suggests that people “engage in physical activities that you find enjoyable so that exercise doesn’t feel like a chore,” suggesting activities such as “running with your dog, joining a sports team, swimming, or hiking with a friend. Exercise is part of that long-term plan, so make it enjoyable!”
We suggest that patients drink at least 64 oz of water per day (8 cups). Another good way to calculate how much water to drink is to take your body weight and half it! For instance, a 200 lb person may aim to drink 100 oz of water.
Hydration is crucial to maintaining the integrity of the body’s systems, including organ function, temperature regulation, bacterial regulation, and much more. Plus, staying hydrated can help decrease hunger, removing toxins, & support lipolysis (the breakdown of fats in the body).
Get enough sleep
According to the National Sleep Foundation, adults require 7-9 hours of sleep per night. Lack of sleep, just like stress, raises cortisol. As the body’s insulin levels are raised and blood sugar levels are decreased, unwanted weight gain can occur.