Many people reduce their food intake to control their weight. However, there are cases where they complain about gaining weight despite only drinking water. This is an exaggerated statement indicating that eating less does not result in significant weight loss. Why does this happen? Let's revisit effective dieting methods.

 

I haven't eaten much... but my weight is gradually increasing, why?

 

If I can't eat properly during meals, I always feel tired and exhausted. I can't even think about exercising. My meal intervals are irregular. Sometimes, after dinner, the only thing I drink until lunch the next day is water or milk.

 

In this case, our body suppresses calorie expenditure as much as possible for self-preservation. It saves calories and stores them as fat inside the body. Although there is no energy due to insufficient food intake, fat accumulates (Korean Lipid and Atherosclerosis Society data).

 

The cycle of weight gain continues progressively. Fasting, excessive dieting, and lack of physical activity can lower the body's energy expenditure, leading to failure in weight management.

Why does rapid weight loss through fasting lead to gaining weight back?

 

Our body performs the minimum necessary functions to protect itself. This is called basal metabolism. The calories used for this are known as basal metabolic rate. It is similar to a car consuming fuel even when it is stationary. Our body can adjust its basal metabolic rate depending on various situations. During fasting or rapid dieting, the human body naturally reduces its basal metabolic rate significantly so that it can survive with less energy intake.

 

Even after returning to normal eating habits following a diet, the already reduced basal metabolic rate may not return to its original level. At this point, eating a normal amount of food still leaves excess calories in the body. The remaining calories are stored as fat, leading to weight regain. This phenomenon is known as the yo-yo effect. To prevent this, proper dieting is essential. Extreme dieting should be avoided, and aerobic exercise is a must. The diet plan also needs to be adjusted.

 

What is a safe and long-lasting method for weight loss?

 

For adults, losing about 0.5 kg of weight per week is the safest and most sustainable method.

You need to gradually lose weight over about six months with a long-term perspective in order to maintain your health.

Attempting rapid weight loss by drastically reducing food intake can lead to a yo-yo effect, causing weight regain. It is essentially a diet that only damages the body.

 

Reducing fat and carbohydrates and consuming protein-rich foods will increase effectiveness. Combine aerobic exercise with strength training. It is better to refrain from alcohol because it has high sugar and calorie content. Even if you reduce your meal portions, the effects will diminish if you cannot cut out processed foods like snacks. This is because there are products high in saturated fats, sugars, and trans fats.

You need to be thorough by limiting high-sugar fruits and avoiding sugary sports drinks after exercise in order to lose weight properly.