Maintaining weight loss can be a challenge, even after achieving significant results. Recent research suggests that our fat cells may have a “memory” of obesity, which can make it more difficult to keep the weight off. This cellular memory could explain why some individuals struggle with weight regain despite efforts to maintain a healthy lifestyle.
A study published in Nature in November 2024 found that fat cells in people who had previously been obese showed similar functional changes even after they lost weight. These findings, which also involved mice studies, indicate that formerly obese individuals may experience faster weight regain due to these cellular alterations.
Dr. Dina Peralta-Reich, an obesity medicine specialist and founder of New York Weight Wellness Medicine, emphasizes that while this discovery adds to our understanding of weight regain, it does not mean weight maintenance is impossible. She and other experts agree that there are strategies to help prevent regain and promote long-term success.
1. Adopt an Anti-Inflammatory Diet
Nutrition plays a key role in maintaining weight loss, and it’s important to tailor your diet to your body’s needs. Dr. Peralta-Reich recommends focusing on a balanced diet rich in protein and vegetables while avoiding refined carbohydrates and overeating.
As people age, metabolism naturally slows down, especially for women going through perimenopause and menopause. During this time, estrogen levels drop, leading to an increase in fat accumulation and a decrease in muscle mass. To combat these effects, an anti-inflammatory diet is crucial. Reducing inflammation can support healthy hormone levels and help with overall metabolic function.
2. Avoid Fad Diets and Excessive Alcohol Consumption
While it’s important to focus on what to include in your diet, it’s equally vital to avoid certain behaviors that may hinder long-term weight maintenance. Dr. Peralta-Reich advises against fad diets, including extreme fasting, which often result in muscle loss rather than fat loss. This “yo-yo” effect of rapid weight loss followed by weight regain can make it harder to maintain a healthy weight in the long run.
Excessive alcohol consumption should also be limited, as it interferes with metabolic health, increases body fat percentage, and can worsen hormonal imbalances, particularly in older adults. “Nothing good comes from alcohol,” Dr. Peralta-Reich says, noting that the way the body metabolizes alcohol changes with age, which can lead to worsened effects during perimenopause and menopause.
3. Incorporate Weight Lifting to Maintain Muscle Mass
Maintaining muscle mass is essential for preventing weight regain and improving overall health. Strength training, which helps preserve muscle mass while reducing fat, is a key component of any successful weight maintenance plan. Dr. Peralta-Reich recommends engaging in weight training two to three days per week.
While cardio exercises are important for cardiovascular health, strength training has the added benefit of counteracting muscle loss, a common issue during weight loss. This makes it one of the most effective ways to prevent muscle mass depletion and help maintain a healthy body composition.
Considerations for Weight Loss Medications
For individuals who struggle with obesity and have difficulty maintaining weight loss through lifestyle changes alone, Dr. Peralta-Reich suggests considering weight loss medications. These can be an essential part of a long-term weight management plan, particularly for those who have undergone bariatric surgery or experienced significant weight loss.
Medications such as GLP-1 receptor agonists are often recommended for patients who need ongoing support to prevent weight regain. “Without the medication, it’s very difficult for patients to maintain their weight,” Dr. Peralta-Reich says. This approach helps stabilize weight loss and prevent the cycle of gaining and losing weight.
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