People that are overweight and are suffering from obesity usually take to a weight loss plan. When they follow a good weight loss plan in consultation with the physician or dietician, they also start losing weight. Unfortunately, many such people gain weight after some time. It is natural to ask why such people experience such weight gain after weight loss.
What is Weight Gain After Weight Loss
Those that are following a weight loss plan may go through two stages. In stage 1, they start losing weight, and the plan ends once the person concerned reaches the targeted weight. It is the positive phase in the process. The next one is phase 2, which is the negative phase as well. Instead of weighting targeted level till long around 85-90% of people start regaining weight after some time. Thus the entire plan for weight loss is defeated.
How You Start Gaining Weight after Weight Loss
You can lose weight by resorting to a weight loss plan and using the combination of workout, balanced diet, and disciplined lifestyle. Reaching the target is not as difficult as maintaining the weight.
The reason for this is that several factors influence the process. These factors are your age, gender, as well as genetics. While these factors are beyond your control, others are using which you can control the process of weight gain after weight loss. Such control relates to –
- Important health behavior
- Your food habits
- Physical activities like exercising, walking, jogging, or biking
- Disciplined lifestyle
Failure to control the above factors can lead to weight gain after losing weight.
Read about means of maintaining weight loss.
Causes of Weight Gain After Weight Loss
You need to keep working as much as you did at the time of following the weight loss plan at the first instance. While deviating such practices can be one of the primary reasons for regaining weight after weight loss initially, there are various other reasons for such weight gain such as –
- Wrong and inactive diet plan
- Dependence on junk food
- Shelving the healthy diet plan recommended by your physician or dietician
- Reducing or stopping exercise, walking, or jogging that you were doing earlier for weight loss
- Burning out fewer calories than the number of calories you intake leading to fat accumulation in the body leading to weight gain
Unrealistic Diet and Workout Plans
A simple equation for fat burning and weight loss is calorie counting. The core consideration is you can lose weight by burning out the accumulated fat in your body. When you eat fewer calories than what your body requires, the body tries to compensate for it drawing from the accumulated fat stored in the body. The result is weight loss.
Likewise, the weight loss workout plan is usually designed for substantial calorie burning, and the result is similar to the ones derived by the use of weight loss diet plans.
To prevent weight gain after weight loss, you have to shelve unrealistic diet and workout schedules that are the main cause of reversal of the procedure of weight loss, and you’re entering a phase of weight gains. Wrong diet and workouts are not only unhealthy but also turns out to be catalysts for weight gain.
Learn about how to perform intermittent fasting to help your weight-loss intentions.
Challenges of Making the Body Accept the Weight Loss Plans
If you want to avoid any reversal in your weight loss program and gain weight, then you have to meet successfully the challenges posed by the body during weight loss. Your body does not differentiate between intentional and unintentional weight loss.
That is why when you lose weight by following an effective weight loss plan, it triggers the protective mode in the body. The body lowers down metabolism and enhances your appetite to prevent the loss of accumulated fat in the body. When you lose weight, you will require fewer calories for maintaining your body, but the body may insist on closing such energy gaps.
The challenge before you is countering your body’s urge to go back to the diet plan that you used before embarking on a weight loss diet plan. Scientific studies have revealed that the body would inspire you to consume 100+ calories on your usual diet.
Change Your Lifestyle to Prevent Weight Gain After Weight Loss
It is the combination of a healthy diet plan and well-designed workouts that can prevent weight gain after weight loss and help accomplish such an objective. If you are spending a considerable amount of time viewing TV, computer, smartphone, tablets, or in your car in a sitting position, the body will lower your metabolism.
The result will be fat accumulation due to lack of physical activity and fat burning. That is also why the dieticians and physicians mentoring your weight loss plan recommend reducing such activities—sitting a long time before the devices or in the automobile cause you to gain weight and brings up various health issues like back pain and spondylitis, among others.
Workouts to Prevent Weight Gain after Weight Loss
While physical activities are a must for preventing reversal of the weight loss process by triggering weight gain once more, you need to plan such workouts according to your body’s capacity. It is essential because every anatomy is different from the other. Experts recommend moderately vigorous workouts in the range of
- 230-420 minutes per week for weight loss
- 60-90 minutes of such workouts daily
- 150-250 minutes workouts per week to prevent weight gain
- 25-30 minutes of such workouts daily
Elderly persons need to indulge in lighter and easier workouts like walking, slow jogging, yoga, and breathing exercises.
Learn more about exercises that will shape your body in 4 weeks.
Weight gain after weight loss is one of the common problems in the realm of health and fitness. In most cases, the absence of healthy diets, adequate physical activity, and proper lifestyle are the main reasons. If you want to avoid such happenings in your life, it will be necessary to prevent the causes of such a situation.