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 loss individuals experience in the first few weeks into their fad diet is mistaken for fat loss. In reality, much of the weight lost initially comes from water depletion due to reduced glycogen stores, rather than actual fat reduction. Plus, extreme diets can lead to muscle loss, which slows metabolism over time, making long term weight maintenance even harder.

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
Lower risk of Type 2 Diabetes and cardiovascular diseases
Reduced risk of osteoarthritis

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 generally not sustainable and can rely heavily on willpower, which doesn’t set us up for success. Instead, research suggests that long-term results come from sustainable eating patterns like the Mediterranean diet, high-protein diets, tracking calories in versus out, or intermittent fasting, all of which can support weight maintenance without extreme restrictions.

Why am I not losing weight?

There are a plethora of reasons why you might struggle to lose weight, 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.

Recent research suggests that whilst genetics do play a role, they are not the sole determinant of weight loss success. Lifestyle factors such as sleep, stress levels, and gut health can also influence weight management. For instance, poor sleep can disrupt hunger hormones like ghrelin and leptin, making it harder to regulate appetite. Similarly, chronic stress can lead to higher cortisol levels, which may encourage fat storage, particularly around the midsection.

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.

Another reason for weight regain is metabolic adaptation. When you lose weight quickly, your body adjusts by slowing down metabolism to conserve energy. This is why a long-term, gradual approach to weight loss - combined with strength training to preserve muscle mass - is key to preventing the cycle of weight regain.

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 one-size-fits-all approach to weight loss, and while genetics may make it easier or harder for some individuals, long-term success comes down to a combination of personalised nutrition, regular exercise, and lifestyle habits that support metabolic health. Understanding your body’s response to food, exercising well and committing to healthy choices is the best tip for maintaining long term weight loss.

Reviewed by Dr Dave Nichols

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
NHS. (2023). Managing Your Weight. Retrieved from https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/
American Heart Association. (2023). Weight Loss. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/losing-weight
Wadden TA, Tronieri JS, Butryn ML. Lifestyle modification approaches for the treatment of obesity in adults. Am Psychol. 2020 Feb - Mar;75(2):235–251. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7027681/