Most people go on a diet to lose weight. The problem is, most of these diets don’t work and even if they do, most people regain the weight they lost. The reason for this lies in the science behind weight loss and gain.

In this article, we will explore the reasons why our diets fail and what can be done to avoid regaining lost weight.

The Evolutionary Basis of Our Weight Gain

Humans evolved to survive in feast and famine cycles. Our ancestors would eat when food was available and store energy as fat to use during times when food was scarce.

Today, we have access to an abundance of food all year round and this is one reason why we are finding it so difficult to maintain a healthy weight.

The problem is that our bodies have not evolved to cope with this abundance of food. When we eat, our bodies release a hormone called insulin which helps to shuttle glucose from our food into our cells for energy.

However, when we eat too much, our bodies become resistant to insulin and our cells stop responding to it. This results in high blood sugar levels which can lead to diabetes.

The Problem with Diets

Diets don’t work because they are often too restrictive. When we reduce our calorie intake, our bodies go into starvation mode which slows down our metabolism. This means that our bodies burn fewer calories and store more fat to use as energy.

When we go back to our normal diet, our metabolism remains slow and our bodies begin to store more fat, resulting in weight gain.

Another problem with diets is that they often focus on quick weight loss which is not sustainable. When we lose weight quickly, we are often losing muscle mass which slows down our metabolism even further.

This means that we need to eat even less to maintain our weight and it becomes a vicious cycle.

The Importance of Exercise

Exercise is important for weight management because it helps to build muscle which increases our metabolism. When we exercise, our bodies release hormones called endorphins which make us feel good and reduce our stress levels.

This is important because stress can lead to overeating and weight gain.

It’s important to find an exercise routine that works for you and to make it a part of your daily routine.

This could be anything from a 10-minute walk to an hour-long gym session, as long as you are moving your body and getting your heart rate up.

The Importance of Sleep

Sleep is important for weight management because it helps to regulate our appetite hormones.

When we don’t get enough sleep, our bodies release a hormone called ghrelin which makes us feel hungry and a hormone called leptin which makes us feel full. When we are sleep deprived, our bodies produce more ghrelin and less leptin, resulting in overeating and weight gain.

It’s important to get at least 7-8 hours of sleep per night and to establish a consistent sleep schedule. Avoiding caffeine and alcohol before bed and creating a relaxing sleep environment can also help to improve the quality of your sleep.

The Importance of Stress Management

Stress is a major contributor to weight gain. When we are stressed, our bodies release a hormone called cortisol which increases our appetite and causes our bodies to store fat.

This is because cortisol prepares our bodies for a fight or flight response and energy needs to be readily available.

To manage stress, it’s important to find activities that help you to relax such as yoga, meditation or spending time in nature.

It’s also important to avoid overeating as a way of coping with stress and to find healthier alternatives such as exercising or talking to a friend.

The Role of Genetics

Genetics play a role in weight gain and some people are more predisposed to gaining weight than others. However, genetics are not the only factor and other lifestyle factors such as diet and exercise play a larger role in weight management.

The Bottom Line

Diets don’t work because they are often too restrictive and focus on quick weight loss. Instead, it’s important to establish healthy lifestyle habits such as regular exercise, getting enough sleep, managing stress and eating a balanced diet.

This will help to maintain a healthy weight in the long term and avoid regaining lost weight.