Why Your Diet is Not Enough

Like most people, Kevin Hall used to think the reason people get fat is simple.

“Why don’t they just eat less and exercise more?” he remembers thinking. Trained as a physicist, the calories-in-vs.-calories-burned equation for weight loss always made sense to him. But then his own research–and the contestants on a smash reality-TV show–proved him wrong.

Hall, a scientist at the National Institutes of Health (NIH), started watching The Biggest Loser a few years ago on the recommendation of a friend. “I saw these folks stepping on scales, and they lost 20 lb. in a week,” he says. On the one hand, it tracked with widespread beliefs about weight loss: the workouts were punishing and the diets restrictive, so it stood to reason the men and women on the show would slim down. Still, 20 lb. in a week was a lot. To understand how they were doing it, he decided to study 14 of the contestants for a scientific paper.

Hall quickly learned that in reality-TV-land, a week doesn’t always translate into a precise seven days, but no matter: the weight being lost was real, speedy and huge. Over the course of the season, the contestants lost an average of 127 lb. each and about 64% of their body fat. If his study could uncover what was happening in their bodies on a physiological level, he thought, maybe he’d be able to help the staggering 71% of American adults who are overweight.

What he didn’t expect to learn was that even when the conditions for weight loss are TV-perfect–with a tough but motivating trainer, telegenic doctors, strict meal plans and killer workouts–the body will, in the long run, fight like hell to get that fat back. Over time, 13 of the 14 contestants Hall studied gained, on average, 66% of the weight they’d lost on the show, and four were heavier than they were before the competition.

That may be depressing enough to make even the most motivated dieter give up. “There’s this notion of why bother trying,” says Hall. But finding answers to the weight-loss puzzle has never been more critical. The vast majority of American adults are overweight; nearly 40% are clinically obese. And doctors now know that excess body fat dramatically increases the risk of serious health problems, including Type 2 diabetes, heart disease, depression, respiratory problems, major cancers and even fertility problems. A 2017 study found that obesity now drives more early preventable deaths in the U.S. than smoking. This has fueled a weight-loss industry worth $66.3 billion, selling everything from diet pills to meal plans to fancy gym memberships.

1. You’re Not Getting Enough Sleep

Getting enough sleep is crucial if you’re trying to lose weight, not just because of how it affects you physically, but mentally as well. Sleep deprivation makes you cranky, confused, and can even make you feel depressed or angry.

• Losing sleep may make you feel hungry, even when you’re not.
• Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite.
• When you’re tired, you may skip exercise or simply move around less, which means burning fewer calories

Tips for Better Sleep

Getting a better night’s sleep may involve changing some of your habits. Some ideas:

• Get up and go to bed at the same time each day, even on the weekends.
• Make sure your sleep environment is comfortable and quiet.
• Try the same bedtime rituals such as a hot bath or time writing down your worries.
• Avoid stimulants like caffeine or nicotine for several hours before bed.

Make getting better quality sleep a priority and you may just see some weight loss.

2. You’re Too Stressed Out

Stress and weight gain, or lack of weight loss go hand in hand. Though you may not be aware of it, being under constant stress has the following consequences:

• Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, it can also cause extra fat storage around the abs.
• Cravings for foods that are high in sugar and fat, comfort foods to make us feel better.
• Skipping workouts because you just feel too stressed out to exercise.

Tips for Dealing With Stress

If you’re experiencing chronic stress, there may be deeper issues going on that won’t be solved with a few relaxation techniques. However, taking short moments throughout the day to consciously check in with yourself and lower your tension levels really can make a difference.

• Work on staying calm – It’s usually when our feelings get out of control that we tend to stop taking care of ourselves and try to fix the problem with food or alcohol. Working on calming down and really thinking about the situation is the first step in learning how to deal with stress.
• Try meditation – A study published in Eating Behaviors found that mindful meditation can decrease binge eating and can even help reduce emotional eating.
• Exercise – You may feel like exercise is the last thing you want to do, but it can give you instant stress relief. Even just a walk outside can reduce stress and tension.
• Breathe – Calming down doesn’t have to take a lot of time. Just closing your eyes and taking a deep breath will instantly calm you.

3. You’re Not Consistent With Exercise