Why is it so hard to lose weight and keep it off?

     This question is what has been perplexing scientists, nutritionists, dietitians, and personal trainers for what seems like eons.  The reason why most people find it difficult to lose weight and keep the pounds from coming back on is because losing weight is a complex problem.   Many factors contribute to your bodyweight:  genetic, metabolic, psychological, behavioral, cultural, environmental, and socioeconomic factors.   Out of all these factors, only one is not modifiable--namely genetic.  All of the other factors can be changed favorably in order to lose bodyweight and maintain your weight for a long-term duration (i.e., more than two years).  
     In order to understand what may be preventing you from losing weight, it would help to understand what may be causing weight gain.  Weight gain is basically caused by excessive calorie consumption and lack of exercise.  Here's a list of the key factors which contribute to weight gain in most people:

• Excessive consumption of carbohydrates from sugars and starches found in processed foods (e.g., pastries, donuts, cookies, candies, pastas, pasta sauces, ketchup, canned baked beans, breakfast cereals, sodas, etc.). Liquid calories from sodas and alcohol is especially worrisome since the "empty" calories do not reduce appetite
• Excessive consumption of cheap energy-dense but nutrient-deficient fast food, packaged snacks, ready-to-eat meals
• Excessive consumption of large food-serving sizes (especially in restaurants)
• Excessive consumption of fats (especially saturated and trans fats)
• Lack of exercise as a result of excessive sitting (i.e., car travel, TV, computers, etc.)
• Social network of overweight people (influential factor in gaining bodyweight)
• Medication side-effects (i.e., anti-depressants, hypertensive, contraceptive, etc.)
• Lack of sleep
• Chronic stress

Here are 20 keys to healthy weight loss:

1. Increase your fiber intake (from vegetables, fruit, whole grains, and legumes)
2. Increase your protein consumption (from poultry, fish, lean meat, dairy, nuts, seeds, etc.)
3. Increase your consumption of low-energy-dense foods (foods higher in water content)
4. Decrease your sugar intake 
5. Decrease portion sizes on your plate
6. Eat only when hungry (and not when emotional)
7. Eat slowly 
8. Avoid eating when distracted (while viewing the TV, while reading, while driving, while on the computer, etc.)
9. Avoid buying junk food
10. Eat regularly (snack in between meals)
11. Limit food variety
12. Limit soda and alcohol consumption
13. Eat mostly at home
14. Allow for occasional cheat foods
15. Keep a food diary
16. Get enough sleep
17. Weigh yourself once per week
18. Plan ahead when food shopping
19. Exercise regularly (i.e., aim for 300 minutes per week)
20. Set realistic weight-loss goals (i.e., lose one to two pounds per week)

BOTTOM LINE:  To lose weight and keep from gaining bodyweight, you need to follow a lifestyle of eating healthy foods in moderation and exercising regularly.  This means following a diet that you can maintain for the long term.

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

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