Losing weight often feels like an uphill struggle. Busy schedules, social events, and family responsibilities can seem like constant roadblocks that make it difficult to maintain a healthy eating and exercise routine. Yet, even when you’re dedicated to working out and eating right, the scale may not reflect your efforts. Why?
Bariatric surgeons, who witness the challenges of weight loss firsthand, offer insight into common misconceptions and missteps. They emphasize that one particular approach many people adopt to lose weight may be doing more harm than good.
The Misunderstood Reality of Obesity
Dr. Angela Glasnapp, a bariatric surgeon at New York Bariatric Group, addresses a widespread myth about obesity: that it’s simply a matter of choice. “The idea that obesity is a lifestyle decision and that weight loss is just about dieting and exercise is not supported by research,” she explains. “Obesity is a disease, much like cancer, diabetes, or high blood pressure. People struggling with obesity deserve a treatment that works.”
She explains that the hypothalamus, a part of the brain responsible for regulating the body’s internal environment, plays a crucial role in maintaining balance. This includes regulating hunger, thirst, sleep, and even body temperature. According to Dr. Glasnapp, this region is also responsible for determining the body’s “set point,” or the weight the brain works to maintain. In people with obesity, the set point is abnormally high, leading to the challenges they face when trying to shed pounds.
“When individuals with obesity attempt to lose weight through diet, their bodies fight back by ramping up hunger hormones, reducing fullness signals, and slowing metabolism. It’s not about a lack of willpower; their bodies are actively resisting their efforts,” Dr. Glasnapp explains.
The Science Behind Struggling to Lose Weight
Dr. Chris Morgan, a bariatric surgeon at Visthetic Surgery Institute & MedSpa in Beverly Hills, adds to Dr. Glasnapp’s perspective. He points out that genetic factors, such as a naturally slow metabolism, and certain medical conditions, like hormonal imbalances, can complicate weight loss. Additionally, lifestyle factors like a sedentary job or limited access to healthy food can make weight loss even harder.
Emotional and psychological factors, such as stress leading to overeating, lack of knowledge about proper nutrition, and cultural influences—like growing up in a family where unhealthy eating habits are the norm—can all create obstacles to successful weight loss.
The Major Weight Loss Pitfall to Avoid
Given these challenges, both Dr. Glasnapp and Dr. Morgan agree that one common mistake people make when attempting to lose weight is extreme calorie restriction. “Severely limiting calorie intake can slow metabolism, lead to muscle loss, and create long-term difficulties in sustaining weight loss,” Dr. Morgan warns.
Numerous studies confirm that drastic calorie restriction disrupts metabolism, making weight loss more difficult. Maintaining a calorie deficit is key to shedding pounds, but too much of a deficit can trigger the body’s survival mechanisms, increasing hunger and slowing metabolic rates.
Healthy Eating Habits for Weight Loss
To support weight loss efforts, Dr. Glasnapp advises focusing on fiber-rich foods and lean proteins. She recommends aiming for 80 to 100 grams of protein each day and minimizing the intake of simple carbohydrates and sugar, which are easily converted into fat. Additionally, she suggests avoiding distractions, such as eating while watching TV or working at the computer, to promote mindful eating. Planning meals and snacks ahead of time and sticking to a regular eating schedule can also help.
The Importance of Mindset
Both doctors emphasize that negative self-talk can undermine weight loss efforts. Dr. Morgan highlights that self-doubt and criticism can erode motivation and hinder progress. Instead, he recommends cultivating a positive mindset and practicing self-compassion.
He also suggests setting realistic goals and seeking support from people who encourage and motivate you. “Negative influences from unsupportive friends or family members can unintentionally sabotage your progress. Surround yourself with individuals who help you stay on track, such as nutrition coaches or personal trainers.”
A Healthier Approach to Weight Loss
Instead of focusing on restrictive diets or berating yourself for slow progress, experts recommend focusing on what you can control. Be kind to yourself, set achievable goals, and prioritize balanced nutrition. Above all, avoid the temptation to over-restrict your calories. Not only is it ineffective in the long run, but it also makes the journey unnecessarily difficult.
The road to weight loss is challenging, but it doesn’t have to be miserable. Eat well, stay motivated, and remember that taking care of yourself is about more than just a number on the scale.
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