Weight loss is often a difficult journey, but maintaining that loss can be an even more formidable challenge. While many people successfully shed pounds, a significant number struggle to keep the weight off over time. New research has uncovered one reason for this: fat cells seem to have a “memory” of obesity, which could make weight regain more likely. According to obesity specialists, this phenomenon can be countered with targeted habits and approaches to diet and exercise.
Recent findings published in Nature in November 2024 reveal that even after losing weight, some fat cells retain traces of their previous state. These memory traces could make it harder for individuals to maintain weight loss long-term. Researchers analyzed fat samples from individuals at a healthy weight and those who had been obese before and after two years of weight loss. The results showed that fat cells from the formerly obese participants exhibited similar patterns of cellular activity at both the start and end of the study, despite their weight loss.
In animal studies, particularly in mice, researchers found that fat cells from obese mice regained weight faster than those from healthy-weight mice. Dr. Ferdinand von Meyenn, the study’s lead author and assistant professor at ETH Zurich’s Department of Health Sciences and Technology, explained that this cellular memory is a significant factor in weight regain.
While these findings are still in the early stages, they suggest that future treatments could potentially target the “epigenetic” changes in fat cells that occur during obesity. Dr. von Meyenn hopes that rewiring these changes could help erase the cellular memory that makes it easier to gain weight back.
Obesity medicine specialist Dr. Dina Peralta-Reich, who works with patients dealing with weight loss and regain, is not surprised by these findings. She has observed in her clinical practice that patients who undergo bariatric surgery or significant weight loss often experience weight regain after a period of time, despite maintaining lifestyle changes. Dr. Peralta-Reich notes that while more research is needed, these findings resonate with what doctors see in practice.
Three Key Habits to Prevent Weight Regain
To avoid weight regain, experts emphasize the importance of sustainable lifestyle habits. Dr. Peralta-Reich outlines three essential strategies for maintaining long-term weight loss.
1. Adopt an Anti-Inflammatory Diet:
A balanced diet focused on protein and vegetables is crucial for maintaining weight loss. Dr. Peralta-Reich highlights that this approach should be individualized based on factors like age, physical activity, and metabolism. For example, during perimenopause and menopause, hormonal changes—particularly the drop in estrogen—can lead to increased fat accumulation and muscle loss. An anti-inflammatory diet, which reduces inflammation in the body, can help maintain hormonal balance and support weight management during this time.
2. Steer Clear of Fad Diets and Alcohol:
Fad diets, such as extreme fasting regimens, can contribute to the “yo-yo” effect of weight loss and gain, warns Dr. Peralta-Reich. These diets often result in muscle loss rather than fat loss, which can hinder long-term weight maintenance. Similarly, alcohol consumption can negatively impact metabolic health, increase body fat, and make it harder to maintain weight, especially as the body’s ability to process alcohol changes with age. Dr. Peralta-Reich advises limiting alcohol intake to support weight management efforts.
3. Prioritize Strength Training:
Maintaining muscle mass is crucial for preventing weight regain. Dr. Peralta-Reich recommends strength training two to three times per week as an effective way to preserve muscle while keeping body fat percentage low. While cardio exercises are important for cardiovascular health, resistance training is particularly beneficial for weight loss maintenance, as it helps prevent muscle loss during the weight loss and maintenance phases.
The Role of Medications in Weight Maintenance
For individuals who have struggled with obesity and are finding it difficult to maintain their weight loss, weight loss medications may be an essential tool. Dr. Peralta-Reich emphasizes that medications may be necessary for those who have been obese for a long time and require extra support to sustain weight loss. Similarly, those who have undergone bariatric surgery may benefit from medications, such as GLP-1s, to help prevent weight regain and maintain their results.
In conclusion, while it is not impossible to maintain weight loss after shedding pounds, it requires consistent effort and the right strategies. Adopting an anti-inflammatory diet, avoiding harmful habits like fad dieting and excessive alcohol consumption, and focusing on muscle preservation through strength training are key factors in preventing weight regain. Additionally, for some individuals, weight loss medications may provide the necessary support for long-term success.
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