Facilitates metabolism after weight loss gain weight loss

Understand why and how to avoid gaining weight again 

Many people are waging a real struggle with balance diet and how much more they encounter the dreaded accordion effect. The food restriction leads to weight loss in the short term, but only make changes in the diet produces a low rate of long term success.

Undoubtedly it perpetuates the epidemic of excess weight that currently affects 60% of adults in the United States and 20% of children.

Less than 20% of adults who lose weight are able to maintain a 10% reduction of the initial weight of at least 1 year. 1/3 of those who lost weight, tend to return to the weight within the 1st year and regains the majority in 3-5 years, ie, after five years of maintained weight, greatly decreases the chance of return to be chubby. If the weight is maintained for 2 years, the risk is regained around 50%.

The brain receives signals our cells, related to energy stocks (the long run) and nutrient availability (short term) and, based on the integrated signals, adjusts energy balance in order to maintain fat stores and nutritional status. When lost weight, decreased levels of leptin and insulin (hormone that mark the amount of body fat), and the message they sent to the brain is: decreased energy stock! This means increased appetite to replenish inventories and low energy expenditure so that there economy.

On the other side, in obese restrictive diets decrease the size of fat cells, not the number. While the total amount of fat declines, the maximum capacity of storing energy remains the same, therefore, the brain "tells" the reserves are low and that the tank is not full.
However the role of insulin and leptin is more complex since they reflect fat stores only when there is energy balance. When the imbalance occurs, leptin and insulin reflect the metabolic state (anabolism or catabolism) of adipose tissue, or if it will deposit or mobilize energy.

When super powers again, leptin and insulin increase as the weight is gained. However, when allowed to eat after the diet will both leptin, the insulin rise much faster than when the excess weight is lost. Leptin is higher during weight loss than when stabilizes the reduced weight, and only a day's food has increased excess insulin (which helps fat) and normalizes 80% reduction in leptin (post obese mice). So, if you keep eating too much, there's regained weight.

In response to the energy deficit after weight loss, change-to substances that act on the hypothalamus, promoting weight gain (neuropeptide Y, AgRP, proopiomelanocortin, corticotropin-releasing hormone), while in the brain, decreases the feeling of satiety, generating increased meal size (also via gut hormones). Also changes occur in the microbiota of the intestine, which can be improved with the use of probiotics in food itself, such as yogurt.

Obese lost weight that exhibit neural responses to stimuli image of food that promote motivation and urge to eat and often it was resolved with administration of leptin. Another effect was observed: the lowest level of adrenaline and thyroid with increased production of cortisol, the hormone that slows metabolism.

These changes are minor or transient in the early stages of weight loss, another reason to work hard to maintain weight after weight loss in the early days. Use is often easy rule of thumb, which suggests that each thinned alkyl, correspond to one month of weight sustained. For example, if an individual has lost 20 pounds after 20 months of weight retained, reduces the risk of regained weight.

Six points that help keep the lost weight, according to studies:

1. Adhere to high levels of physical activity (equivalent to at least an hour a day).

2. Follow a low-calorie diet and eat mainly low fat.
3. Eat breakfast.

4. Monitor your own weight at least weekly so that small oscillations are perceived.

5. Not worth abusing others on weekends and holidays, but throughout the week control food goes down. Vary up to 2 pounds of weight protects you from gaining weight all over again.

6. favorable emotional state.

It is noteworthy that people who lost weight from disease diagnosis were more successful in maintaining weight, which reinforces the need for us to choose to be skinny and be willing to incorporate a new lifestyle, with good eating habits, away from inactivity and close to good humor and joy.