The common advice for losing weight is simple – just eat less and exercise more. On the surface, this makes sense. The energy balance equation states that weight loss occurs when calories burned exceeds calories consumed. However, this approach rarely leads to long-term weight loss success.

The Vicious Cycle of Appetite and Metabolism

When we do manage to lose weight by eating less, multiple metabolic changes work against us. First, appetite increases in proportion to weight lost. Hormones that regulate hunger, like ghrelin and leptin, become imbalanced. This leads to increased cravings and difficulty feeling full.

Second, our resting metabolic rate slows down significantly. The more weight one loses, the fewer calories their body burns at rest. A study on “The Biggest Loser” contestants found a 500 calorie per day drop in metabolism after weight loss. Their bodies were burning hundreds fewer calories than expected for their new weight.

These appetite and metabolic changes create a vicious cycle. Eating less causes increased hunger. A slowed metabolism hinders continued weight loss and maintenance. Even persistent willpower cannot overcome the body’s intrinsic drive to return to its original weight.

The Root Problem – An Elevated Fat Thermostat

The key realization is that increased appetite and decreased metabolism are symptoms of an underlying disorder – a higher body fat set point. This “fat thermostat” heavily regulates fat stores to remain stable at an elevated level.

Obesity is not caused by lack of willpower or conscious overeating. The root problem is a dysregulated fat thermostat that promotes weight gain. Fixing hormone imbalance and metabolic dysfunction is needed to lower the set point and enable lasting weight loss.

Simply eating less and exercising more does not address the real issue. This blame-focused approach also promotes frustration and guilt when it inevitably fails. Successfully lowering the fat thermostat requires understanding the biology behind why our bodies cling to excess weight.

Moving Forward With Better Solutions

Now that we understand why eat less, move more fails, we can look for more effective science-based solutions. Restoring hormone balance and a healthy metabolism is possible, but not through conventional wisdom.

In upcoming articles, we’ll explore emerging dietary strategies, activity guidelines, and other lifestyle changes to lower your body’s fat thermostat. Losing weight and keeping it off requires getting to the root causes, not just cutting calories and sweating it out short-term. A well-regulated fat thermostat is key to lasting weight loss success.

Frequently Asked Questions

Why do I gain back weight after dieting?

When you lose weight, your body responds by increasing appetite and slowing metabolism to favor regaining the lost weight. This makes it very difficult to maintain the weight loss through diet and exercise alone.

How can I boost my metabolism for weight loss?

The best ways to increase metabolism are building muscle through strength training, ensuring adequate protein intake, staying well hydrated, avoiding extended periods of calorie restriction, managing stress, and getting enough sleep.

What causes the body to fight against weight loss?

Weight loss efforts are thwarted by hormonal and metabolic changes that act to maintain body fat at a preset elevated level or “fat thermostat”. This includes increased hunger signals and slowing of the resting metabolic rate.

What is the best way to lose fat long-term?

Sustainable fat loss requires resetting your body’s fat thermostat to a lower level. This involves improving hormone balance and metabolism through an integrated approach of strategic dieting, physical activity, stress management, and other lifestyle measures.

How can I control hunger and cravings when dieting?

Strategies to control hunger include increasing protein and fiber intake, reducing glycemic index of foods, eating more vegetables, staying hydrated, managing stress, getting enough sleep, eating mindfully, and changing food environments.

Source: Dr. Jason Fung