Long term weight loss: what you need to know

Losing weight can be a real struggle.

Changing the eating or exercise habits you've established over months, years and sometimes decades is no easy task. And it seems that some people have a tougher time than others achieving their ideal healthy weight. We've all got one of those friends, right?

It can feel pretty unfair when your willpower is in overdrive and you're still not seeing the results you're looking for. But weight loss isn't just about how many HIIT sessions you fit into a week or how many greens you pack into your morning smoothie.

Long term weight loss

Long term weight loss is important to think about when we are not at our ideal weight and it begins impairing our lifestyle and other aspects of our health. When we begin the journey of long term weight loss, we obviously want quick results. But, resorting to fad diets that preach about restrictive eating and promise rapid weight loss with no exercise is not the approach to take. The supposed weight loss¹ individuals experience in the first few weeks into their fad diet is mistaken for fat loss. In reality, the majority of weight loss is due to water and muscle depletion, which is not conducive to our health. Moreover, fad diets are not effective for long term weight loss.

So, how do you maintain long term weight loss?

The biggest tip for long-term weight loss is to be consistent. This is done by maintaining a small, manageable calorie deficit while ensuring that the right proportions of nutrients are going in your body. And, of course, this is paired with a consistent exercise routine.

The long term benefits of weight loss are immense, including:

Significant improvements in blood pressure, blood sugar and cholesterol
Reduced risk of Type 1 and Type 2 Diabetes
Reduced risk of osteoarthritis²

Even though diets are typically the first approach individuals take when beginning their journey in long term weight loss, it is often a fruitless endeavour. Diets are a one-size-fits-all solution and approach to nutrition.

Why am I not losing weight?

There are many reasons why you might struggle to lose weight. You may not be tracking what you eat, meaning that you’re not in a consistent calorie deficit. Or, you may not be eating enough protein.

An often overlooked explanation is that your DNA might be impacting how your body interacts with the foods you are eating. The answer lies in nutrigenetics - the intersection of nutrition and DNA. Doing a DNA test will help you pinpoint how to optimise your diet for long term weight loss maintenance.

Understanding your DNA can aid in long term weight loss. The "hunger hormone" — ghrelin — encourages us to eat. And if you have a specific gene, you may have higher levels of ghrelin, and a higher than average BMI too.

Because ghrelin continues to circulate in the body even after a meal, people with this gene variant tend to continue eating, to satisfy their appetite. This overeating can then lead to weight gain and obesity. Sound familiar?

If you’re a yo-yo dieter, where you lose weight only to pile it back on again, you may be carrying a specific gene. People who carry this are more likely to bounce back to their heavier weight after a period of low-calorie eating and weight loss.

Your DNA holds at least some of the answers for your weight gain or loss. Genetics will make it harder for some people to shift the extra pounds, and some dieters with a genetic variant may lose weight slower than others.

How your DNA can help you manage your weight

A DNA health test is the best way to find out if genetics play a role in your weight loss journey. At MyHealthChecked, we offer a Weight Management DNA Test that identifies specific genetic predispositions that could influence your appetite and processing of certain nutrients, making the long term weight loss process more challenging. With our report, you will know what you're working with. This will allow you to develop a long term diet plan for weight loss, change your habits, lifestyle and mindset to beat your genetic makeup and regain control.

Your genes are part of the bigger picture. There is no guaranteed weight loss programme without knowing your DNA. Understanding your body’s response to food, exercising well and committing to healthy choices is the best tip for maintaining long term weight loss.

References

Harvard T.H. Chan School of Public Health. (2022). The Nutrition Source: Diet Review. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Choosing a Safe and Successful Weight-Loss Program. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program