(Before you can lose weight effectively and keep it off, you need to know how to control your mind that could be blocking you. Download our proven guide, 20 Psychological Blocks To Weight Loss and be clear about what you’re up against!)
Hello, I’m Rick Taylar, and this is Weight Loss Mindset!
Ever lost weight and then put it all back on again?
It’s like your own body is fighting against you?
How can you win this struggle with yourself without too much suffering?
The most crucial time you need to be aware of when losing weight is just after you’ve lost some. Why? Because the body wants it back!
It’s not easy keeping off the weight after a diet. Most, if not all, people who lose weight stack it back on. The worst part is, they put on more weight. Isn’t that horrible?
I know how it is. After you lose some weight you feel great about it. You should! It’s awesome. But, we tend to relax at that time or maybe celebrate a little too much with some forbidden carbs.
But, this is the time we need to be even more vigilant. We need to keep our minds strong and know that the body will try all kinds of tricks to get the weight back. Thoughts and cravings of all those delicious foods you’ve been avoiding will flood your mind.
It’s not that your body is against you. It’s biological. Your body’s wired that way. It thinks you need all those pounds you lost.
Sometimes weight loss and maintaining it can be difficult. But let’s try and simplify it a bit.
Here’s the simple reason you regain your weight
Losing weight reduces your stored fat and energy stores. It sets off a chain reaction and triggers your hormones to let your brain know the amount of fat in the body is at a critical level.
There’s a hormone called leptin.
Your fat cells make this hormone to decrease your appetite. So, of course, when you have less fat, the appetite suppression is lifted, and the cravings start.
Then the brain starts firing up events across the body, all designed to get that fat back, which puts your weight back on.
One response is a signal to your body tissues to become more efficient. So you burn fewer calories. You don’t need as many calories as before, based on your weight. Here’s an example. Let’s say you weigh 200 pounds, and you lose 20. You need about 350 fewer calories than someone who usually weighs 180 pounds. That’s not dieting. It’s just at the weight you’ve achieved. You would have to cut more calories to continue losing weight.
The following response is challenging to battle with. When you begin to lose weight, parts of the brain that control the reward center are more active. Yes! The super cravings kick in. We know eating pleases us all too well, right? Well, that feeling gets kicked up a notch or two after losing weight.
So your body starts increasing your hunger instead of suppressing your appetite. You get an enormous appetite, causing you to overeat continuously.
Don’t worry. These are natural responses from your body. Yeah, I know, that doesn’t help at all, right? And just like that, all the weight you so bravely lost comes rolling back. Your body is under the impression that it’s being attacked, and it defends its fat stores. It makes it quite challenging to lose weight. I know you know what I mean.
Going on a weight loss diet is probably better if you live in an environment without easy access to food. That’s almost impossible these days. Do you have any friends who own a deserted, isolated island?
Don’t give up. It’s not over just yet.
I know that all sounds like bad news when you desperately want to lose weight, but don’t leave feeling defeated just yet.
Change your mindset and realize the body isn’t sabotaging you. It’s only making you aware of what you’re up against. When you know what you’re up against, you can take measures to counteract the natural responses of the body, so you don’t regain your lost weight. You can do this using behavioral or environmental interventions.
Different kinds of foods and supplements reduce hunger and don’t contain lots of calories. Things like Protein-rich foods and fiber-rich foods. Try drinking enough water before every meal. Try eating slower over 20 minutes, so your body has time to feel satisfied.
There’s a great article called – 18 Science-Based Ways to Reduce Hunger and Appetite. I’ll give you a link in the show notes for this episode. Go to the website at weightlossmindset.co, and you’ll find it.
Also, doing an hour of exercise every day will be beneficial. Start slow if you’re not used to moving so much. Learn to love exercise, and you’ll be rewarded with not only a slimmer body but also a fit and healthy one. Exercise will burn more calories and keep your metabolism burning. Even when resting, you’ll keep burning calories.
Some excellent nutritional supplements stimulate the brain to help suppress the appetite. They’re worth a try for that added support. I’ll make a note of the best ones for you in the show notes for this episode.
You’ve worked hard to lose some weight, and it’s starting to come back. Don’t panic and give up at this critical stage. Understand it’s merely your body’s natural response to the process. Don’t let your body win, though. You’re fighting against your body’s natural response. As you start losing weight, your calorie needs drop too.
Remember, if you were 200 pounds when you started and you’ve lost 20 pounds already, you must reduce your calorie intake considerably more than a person who began their diet at 180 pounds.