“I am eating less than before, but nothing is changing.” If you have felt this, you are not alone, and you are not weak. The body has strong systems that guard against weight loss.
The body fights back
When you lose weight, your body thinks it is being starved. Hormones like leptin (which tells you that you are full) drop, and ghrelin (which makes you hungry) rises. At the same time, the body burns slightly fewer calories than before. This is why the last few kilos are the hardest.
Why crash diets backfire
Starving yourself loses muscle and water as well as fat, slows metabolism, and ends in strong cravings. Most people regain the weight, often more. Long-term studies show that regain is common, which is why we plan for keeping weight off, not only losing it.
What works better
- A small calorie gap that you can live with, rather than extreme cuts.
- Protein at each meal to keep you full and protect muscle.
- Fibre from vegetables, dal and whole grains.
- Regular walking and strength training to keep the muscle that burns energy.
- Good sleep: short sleep raises hunger hormones.
- Managing stress, which triggers emotional eating.
Medical reasons to check
Thyroid problems, PCOS, high insulin, some medicines (like steroids, some antidepressants and some diabetes medicines), and sleep apnoea can make weight loss harder. If you have tried hard without results, ask your doctor for a check.
Aim for progress, not perfection
Losing 5 to 10 percent of your weight already brings real health benefits: better sugar, BP and sleep. Celebrate smaller wins, like walking 5,000 more steps or a smaller waist.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can talk to us about a safe, realistic weight plan. See our weight care page or contact us to book a visit.
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Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Sumithran P et al. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med 2011;365:1597-1604.
- Hall KD, Kahan S. Maintenance of lost weight and long-term management of obesity. Med Clin North Am 2018;102(1):183-197.
- World Health Organization. Obesity and overweight fact sheet. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight