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Summary of Transcript:
The video talks about rebounding and plateaus during weight loss and how they are real physiological issues, not just mental ones. The video breaks down the factors contributing to weight loss and weight gains, such as resting metabolic rate and fat cell shrinkage/enlargement. It discusses how losing weight can lead to a slower metabolism and smaller fat cells, making it harder to keep weight off in the long term. The video also presents the ketogenic diet as a solution to maintaining a high metabolism while losing weight.
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Summary of Description:
A study shows that hunger-related hormones disrupted by dieting and weight loss can remain at altered levels for at least a year, leading to elevated hunger levels even after the diet ends. Another study looked at the effect of keto on permanent weight loss and found that despite significant weight loss, it did not affect patients’ resting metabolic rates tangibly. Further research shows that declines in energy expenditure persist well beyond the period of dynamic weight loss, favoring weight regain. This content discusses weight rebound or why weight gain can happen after a diet.
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Do you ever feel stuck in an endless cycle of losing weight only to regain it and more? You’re not alone. This phenomenon, known as weight rebound or weight cycling, is a common experience for many people who try to lose weight. But why does it happen, and can we do anything to prevent it?
According to a study published in the New England Journal of Medicine, changes in hunger-related hormones can play a role in weight rebound. The researchers found that these hormones can remain altered for at least a year after weight loss. The study followed 50 overweight or obese men and women on a low-calorie diet for 10 weeks. Although they regained about 12 pounds a year later, their hormone levels had only partially stabilized, with hunger levels also remaining elevated.
Another study published in the American Journal of Clinical Nutrition found that declines in energy expenditure favoring the regain of lost weight persist well beyond the period of dynamic weight loss. The study followed subjects with a body-weight reduction of greater than or equal to 10% for more than 1 year. They found that their resting and total energy expenditure were significantly lower than those of subjects at their usual weight.
A third study published in the journal Nutrition & Metabolism looked at the effects of the keto diet on permanent weight loss via its effects on resting metabolic rate (RMR). The researchers found that despite the patients’ large weight loss, it didn’t affect their RMRs significantly, indicating no metabolic adaptations occurred.
So what can we do to prevent weight rebound? One potential solution is to focus on body composition rather than just weight loss. According to a study published in Hypertrophy and Hyperplasia: Dynamics of Adipose Tissue Growth, changes in adipose tissue cellularity can play a significant role in weight rebound. By building muscle mass and reducing body fat percentage, we may be able to prevent weight rebound and maintain a healthy weight over the long term.
In conclusion, weight rebound is a frustrating and common phenomenon. Still, by understanding the role of hunger-related hormones, energy expenditure, and body composition, we may be able to prevent it and maintain a healthy weight over the long term.
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Weight Rebound | Fat Loss Explained | Why Weight Gain Can Happen After a Diet (Fat Cell Science) – Thomas DeLauer
Study:
In a New England Journal of Medicine study, hunger-related hormones disrupted by dieting and weight loss can remain at altered levels for at least a year. What this study looked at, however, was whether these changes in hormone levels persist after an individual loses weight – to find out, researchers put 50 overweight or obese men and women on a very low-calorie diet for 10 weeks, then tracked their hormone levels for one year. Blood tests showed that average levels of several hormones (including leptin, ghrelin, and insulin) had changed due to weight loss. As expected, the participants also reported being hungrier before and after breakfast than they had been at the study’s start. At the 10-week mark, the participants were allowed to resume a normal diet, but they continued to receive periodic advice from a dietitian. They were also encouraged to get 30 minutes of exercise most days of the week. One year later, they’d regained about 12 pounds, on average, and follow-up tests showed that their hormone levels had only partially stabilized – their hunger levels also remained elevated.
https://www.nejm.org/doi/full/10.1056/NEJMoa1105816
Keto RMR Study:
Study – Long-term results on keto- A study published (Feb 2018) in the journal Nutrition & Metabolism looked to see keto’s effect on permanent weight loss via its impact on RMR. Researchers chose a set of 20 obese patients who followed a low-calorie keto diet to induce weight loss (it was pretty low calorie, 600-800 kcal) – the subjects lost around 45 lbs each over 4 months. But they found that despite the patients’ large weight loss, it didn’t affect the patients’ RMRs in any significant way. There were no significant differences in their basal RMR, and no metabolic adaptations occurred.
Study – American Journal of Clinical Nutrition:
The study looked to see if the reduction in energy expenditure persists in persons who have maintained a body-weight decrease of greater than or equal to 10% for more than 1 year.
Design:
Seven trios of subjects were studied, and they received a weight-maintaining liquid formula diet of identical composition. Each trio consisted of an issue at the usual weight (Wt(initial)), a problem maintaining a weight reduction of greater than or =10% after recent (5-8 week) completion of weight loss (Wt(loss-recent)), and a subject who had maintained a documented reduction in body weight of greater than 10% for more than 1 year (Wt(loss-sustained))
*Sustained weight, recently lost weight, had lost weight and kept it off for over a year*
24-hour total energy expenditure (TEE) was assessed, and resting energy expenditure (REE) and the thermic effect of feeding (TEF) were measured as well.
Results:
TEE, NREE, and (to a lesser extent) REE were significantly lower in the Wt(loss-sustained) and Wt(loss-recent) groups than in the Wt(initial) groups. The Wt(initial) group’s energy expenditure differences were qualitatively and quantitatively similar after recent and sustained weight loss.
Concluded that:
Declines in energy expenditure favoring the regain of lost weight persist well beyond the period of dynamic weight loss (2)
https://www.ncbi.nlm.nih.gov/pubmed/18842775/
References:
1) Hypertrophy and Hyperplasia: Dynamics of Adipose Tissue Growth. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2653640/
2) Hirsch J and Batchelor B. (n.d.). Adipose tissue cellularity in human obesity. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1085232
3) The role of adipose tissue in weight regain after weight loss. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371661/
4) Effects of weight gain and weight loss on regional fat distribution. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396439/
5) Resting metabolic rate of obese patients under a very low-calorie ketogenic diet. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816424/
6) Rosenbaum M , et al. (n.d.). Long-term persistence of adaptive thermogenesis in subjects with reduced body weight. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18842775/
7) Müller MJ and Bosy-Westphal A. (n.d.). Adaptive thermogenesis with weight loss in humans. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23404923/
8) Long-Term Persistence of Hormonal Adaptations to Weight Loss | NEJM. (2011, October 26). Retrieved from https://www.nejm.org/doi/full/10.1056/NEJMoa1105816
9) Resting metabolic rate of obese patients under a very low-calorie ketogenic diet. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816424/
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