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The Role of Body Composition in Weight Loss and Weight Regain
Something strange happens when you embark on a weight loss diet. Your body isn’t entirely happy about losing its fat. Instead you start losing lean tissue like muscle and bone density.
A research study conducted in Denmark and reported in the American Journal of Clinical Nutrition in May 2002 found that when men dieted, less than 60 percent of the weight they lost was fat. The rest were lean fabrics. When the men regained weight, only 24% of the weight they regained was lean tissue — over 75% of the weight regained after weight loss was more fat. This means that for people who yo-yo diet — living in a cycle of weight loss and recovery — their body’s lean tissues are gradually being replaced by fat.
The same research showed that the picture for women is even worse! During the diet, 35% of the weight lost was lean tissue, initially less than in men. BUT at weight regain only 15% was lean tissue. When women lost and then regained weight, not enough lean body mass was restored: 85% of the weight regained was fat!
In this way slimming diets cause damage to your body composition and consequently to your health! Although scientists reported it in 2002, it took until 2011 for this to hit our main headlines. Well known branded diets have continued to go unresponsive ever since and the same problems still persist.
Looking a little deeper into the questions of how body composition is key to preventing weight regain, the facts are clear: the vast majority of people who deliberately lose weight put it back on! Regardless of how much weight you lose, research shows that a full 95% of all weight is regained within 5 years. The same research links weight regain to body composition. So what’s going on?
The crux of this problem lies in the different ways that lean tissue cells and fat cells function in the body.
Every cell in your body has a specific function: Nerve cells, brain cells, heart cells, skin cells and even fat cells all have a particular job to do and are programmed to do it! Now we don’t need to understand all those functions, we just need to understand two things. Lean tissue cells burn energy – they use the calories in the food we eat. Fat cells store energy – they burn nobody of the calories we consume. So, the fewer lean cells we have, the fewer calories our bodies can burn before they’re stored as body fat.
Let’s do a simple calculation! Imagine a body that needs 2,000 calories a day just to function. You take away some lean tissue through the diet and by the end of the diet the body needs less than 2000 calories per day to function because it has fewer cells capable of burning energy. Resuming the same eating pattern as before the diet simply means the body He can not uses as many calories as before the weight loss diet and must store the excess in the form of fat. Hey soon – the body easily, and often quickly, puts on more fat as soon as a weight loss plan comes to an end and normal meal serving is resumed!
Being aware of this makes all the difference, both during and after the weight loss program itself.
By choosing a weight loss program that preserves your lean tissue you can ensure that your body composition is not affected. By maintaining lean tissue during weight loss you ensure that you maintain cells with the ability to burn the calories in the food you eat. So when you’ve reached your target weight, your body still needs the same number of calories it did before the weight loss program.
Have you ever been on a diet where it seems harder and slower to lose weight as you go along? This is perhaps an indicator that you are losing significant amounts of lean tissue. As you stick to your plan, your body can tolerate fewer and fewer calories before the weight loss starts to stall, stall, and even reverse! Your body can only shed actual fat slowly – the faster you lose weight, the faster you lose lean tissue instead of fat! To break this cycle of weight loss and regain it, you simply need to avoid unhealthy plans that promise you massive and rapid weight loss: don’t exercise discipline during your weight loss program and you’ll pay the price later in pounds of regained fat!
Once you reach your target weight, you still need to be aware of the types of food you eat, even if you can have more! By knowing which nutrients slow down the rate at which calories are released in the body, you can ensure that the energy from those calories can be used consistently by your lean tissue cells to fuel their various functions before it’s once again stored as fat.
There are multiple factors involved in healthy weight loss and healthy weight gain. In summary, the number of calories isn’t the only factor to consider: what those calories are made of is critical to maintaining, or even promoting, health through weight loss.
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