The reasons why people give up on dieting after a long time.
It is easy to see great results during the first attempt at dieting. However, after experiencing the yo-yo effect, people often say that no matter what they do, they can't lose weight. This is plausibly explained by the idea that eating less makes our bodies recognize a state of emergency, causing them to try and return to their original weight. When you really try dieting, it feels like this is true. No, there's no doubt about it. However, it's also important to know that just because this theory fits well doesn't mean it's the correct answer. In fact, science doesn't fully understand the phenomena that occur in our bodies. There is only a hypothesis, based on rat experiments, that our bodies would behave similarly.
And no scientist has yet properly presented a solution. This is why there are all sorts of different diet methods around us. Any diet theory works well on the first try. About 10kg can be lost easily with any method. But the yo-yo effect is bound to come. There is, in fact, no way to prevent this.
So, I hope you never spend money on dieting. This is advice from someone with experience.
People try to reduce fat by losing weight, but there's no way to lose only fat. Both fat and protein (muscle) decrease together. That's why it's always recommended to exercise in conjunction with dieting. It's to lose as little muscle mass as possible. Of course, you should also eat a good amount of protein. And fat, too. That's why a proper diet is said to require a balanced intake of protein, fat, and carbohydrates. Of course, there are methods that temporarily drastically reduce the amount of carbohydrates, but they say it's not good for your health if you continue this for a lifetime.
Below is an explanation of a dieting method that assumes there is a basic weight set point and explains the effort to lower it. Let's assume the weight value is the current weight and try to lower it.
As you'll see after reading it, it's a very simple method: sleep well, eat well, exercise well, drink plenty of water, and don't eat at random times. Of course, you shouldn't eat a lot.
Weight, why is it always the same? A scientific way to break down the basic set point.
Are you worried that the number on the scale hasn't changed for a long time? You exercise hard and control your diet, so why does your weight always stay in the same place? It feels as if our body has a 'basic weight' set point. In fact, this is not just a feeling. Our bodies have an interesting mechanism called the Set Point Theory.
This theory explains that our bodies have a strong tendency to maintain a specific weight range, much like a thermostat in a house. Just as a thermostat set to 25 degrees turns on the heater if the temperature drops to 24 degrees and turns on the air conditioner if it rises to 26 degrees to maintain 25 degrees, our bodies also recognize the current weight as the most stable state and try to protect that state.
For this reason, when you lose weight rapidly, your body recognizes it as an emergency and reduces energy consumption to resist weight loss. Conversely, if you suddenly gain weight, you consume excess energy to try and return to your original weight. This is one of the fundamental reasons we experience the yo-yo effect, where we regain weight even after successfully completing a diet. So how do we break this powerful basic set point?
Deceiving the brain to change the set point
The hypothalamus in the brain plays a central role in the weight set point. The hypothalamus is an important part that controls appetite, satiety, and energy consumption. This means that to change this basic set point, you have to trick your brain. The most effective way to trick the brain is to fundamentally change our eating and exercise habits.
Balancing Hormones
Our appetite and metabolism are controlled by various hormones. In particular, there are two key hormones closely related to the weight set point: leptin and ghrelin.
Leptin: A hormone secreted by fat cells that makes us feel 'full.' When leptin levels are high, the brain receives a signal to "stop eating because you are full." However, overweight or obese people often experience leptin resistance, where leptin does not function properly.
Ghrelin: A hormone mainly secreted by the stomach that makes us feel 'hungry.' When ghrelin levels are high, the brain sends a signal to "eat quickly because you are hungry."
Balancing these two hormones is very important for changing the weight set point, and you can use the following strategies to do so:
A diet high in protein and fiber: Protein and fiber help promote the secretion of leptin and keep you feeling full for a long time, helping to suppress the secretion of ghrelin. Eating a sufficient amount of protein (chicken breast, fish, beans, etc.) and fiber (vegetables, fruits, whole grains, etc.) at every meal naturally improves your ability to control your appetite.
Sufficient sleep: When you lack sleep, leptin levels decrease and ghrelin levels increase, leading to an increased appetite. Getting 7 to 8 hours of sufficient sleep a day is essential for balancing hormones.
Building a consistent exercise habit
Exercise is not just about burning calories; it plays a very important role in resetting the weight set point. In particular, consistent, long-term exercise is more effective than short-term, intense exercise. Our bodies dislike rapid changes, so it's a good idea to gradually increase your exercise volume.
Strength training: Increasing muscle mass raises your basal metabolic rate, causing you to burn more calories even when you are at rest. This is like raising your body's energy consumption 'set point.' It's important to do strength training consistently, about two to three times a week.
Cardiovascular exercise: Cardio helps burn fat and activate metabolism. It's a good idea to do fast walking, jogging, or cycling for at least 30 minutes, three to five times a week.
Pursue slow but certain changes
The weight set point does not change in a short time. You must change it slowly through consistent effort over several months to a year or more. A drastic diet can 오히려 make the set point stronger and cause the yo-yo effect. For example, it is a good idea to set a goal of losing 2 to 3 kg per month and maintain it for more than six months. This gives your body enough time to recognize the new weight as 'normal.'
In this process, a mental approach is also very important. Stress from dieting can cause the secretion of a stress hormone called cortisol, which can lead to weight gain. You need to get out of the obsession with "dieting" and make healthy lifestyle habits "a part of your life." You should make it a habit to find and eat delicious and healthy food, and choose exercises you can enjoy.
Gradual changes in lifestyle habits
To permanently break the weight set point, you need to change your overall lifestyle habits, not just your diet and exercise.
Maintain regular mealtimes: Regular mealtimes help keep your body's metabolic rhythm consistent.
Drink plenty of water: Water promotes metabolism and gives you a feeling of fullness, preventing you from overeating.
Stress management: Relieving stress through meditation, yoga, or hobbies helps prevent binge eating or increased appetite.
Additional explanation of the weight set point theory
The weight set point theory is a concept first proposed in 1953 by American physiologist Louis F. P. Heigl.
Through animal experiments, he discovered that a 'set point' exists in the brain and that it regulates appetite and energy consumption to maintain this set point. This theory has since been supported by many studies and is now one of the main theories explaining the mechanism of weight control.
However, like all scientific theories, this theory is not perfect. Some scholars argue that weight is not determined by a single fixed set point but has a variable 'set range' determined by various factors. For example, complex factors such as genetic, environmental, and psychological factors are at play.
However, the important point is that no matter which theory you follow, our bodies have a strong tendency to maintain their current weight. Therefore, to lose weight, you should not resist this tendency but rather understand and utilize it to develop a strategy that helps your body recognize the new weight as 'normal.'
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