Myth 10: Weight rebound is inevitable – Laura's success story and the truth behind the 95% failure rate

I met Laura about nine years ago when I worked at Johnson & Johnson. After that, she retired and moved to...

Having moved to the West, returning to Princeton was a nostalgic trip. We naturally began discussing her amazing weight loss.

Effect.

Laura was overweight since childhood. But like me, she started gaining weight when she went to college.

She was initially quite obese, and then her weight skyrocketed after getting married and having three children. She said, "In..."

Before I knew it, I had gained weight to 176 pounds, while I was only 5 feet 3 inches tall. Laura admitted.

She described herself as an "emotional eater," and her weight had hovered around 176 pounds for several years.

I asked her what motivated her to lose weight.

Laura lowered her head and said, "There's something I can't control. I'm becoming like my mother."

Laura's mother also had a weight problem and tried to lose weight; she died of breast cancer seven years ago. This matter...

Tragically, but for Laura, it was a turning point. She worried that her weight gain would increase her risk of developing breast cancer.

The risk of adenocarcinoma, she said, "This really woke me up."

Breast cancer is a very complex disease. We don't know its cause; the "culprit" is unknown.

More than one factor is weight. Before menopause, compared to women with slimmer figures...

Overweight women have a slightly lower risk of breast cancer. This may be because they ovulate fewer eggs.

Therefore, their breasts are less affected by estrogen. Estrogen accelerates the growth of breast cancer cells.

Long. However, after menopause, overweight women have a higher risk of developing breast cancer. This may be...

This is because once the ovaries stop secreting estrogen, the body's fat cells become the main source of this hormone.

To address the root cause, losing excess weight is crucial to reducing the risk of breast cancer after menopause.

One step. That's exactly what Lara did.

"I've carefully considered my situation and decided to make some changes," she explained. "I..."

I was terrified, but I didn't want to be unhappy about my weight on one hand, and just sit and wait on the sidelines on the other.

I was done for. So, I started jogging little by little. A month later, jogging turned into running. Not long after,

I started running every day. I felt great, and my weight gradually decreased. Later, I made up my mind...

You need to control your diet.

One "byproduct" of running for her was that she no longer relied on food as her emotional support.

The body, feeling restless, begins to seek out different foods. Its active state triggers a craving for high-quality food. Therefore,

She also refused to eat junk food anymore. "Food is food, not my comfort."

The supplement won't take away life's troubles. But it does provide fuel for my body.

Laura is now eating a healthy diet. Her diet includes whole grains, fruits, and tuna.

Sandwiches, salads, chicken breast, and vegetables. Laura lost 40 pounds and successfully maintained her weight.

She maintained this weight for almost six years without regaining it. At the same time, whenever she thinks of her mother's courageous battle against illness...

She finds joy and strength in every little thing in life and is grateful for it every day.

"Losing weight is easy, maintaining it is hard." Every dieter knows this saying, but Laura breaks it.

Law. Overweight individuals are likely to lose weight through dieting, but years later, their bodies...

The weight not only rebounded, but it also exceeded the original weight. I think if you knew something like Lara Croft...

If you're a dieter who wants to break this mold and lose weight for your health, then you should continue dieting.

Because you can do it too.

Facts

Even if you only plan for 3 days at a time, you should still plan your three meals a day.

Meal planning helps organize your diet and can help you avoid eating unplanned foods.

It helps you stick to your healthy eating plan and prevents you from buying too many snacks or unnecessary food.

Food. However, we are still trying to make shopping a pleasure. Every time we go to the restaurant...

When shopping at a grocery store, you can choose a food item that you like to eat.

A statistic regarding overweight individuals and those undergoing treatment is disheartening. 95% of dieters...

Weight rebounds within months or years, sometimes even exceeding the pre-diet weight. You've also heard of...

Is this number correct?

For over 40 years, the 95% figure has been widely cited-in magazines, weight loss books, and more.

This figure is used in research papers and even in US congressional hearings. It's also the figure used by people who have started dieting.

The reason why you feel utterly hopeless.

This figure was first proposed in a clinical study in 1959. In the 1950s,

A nutrition clinic at a New York hospital treated 100 obese patients and obtained this number.

Words. In 1959, Albert Stunkard and Mavis McLean-Hum

Dr. Mavis McLaren-Hume published a paper. In the paper, they reached the following conclusion:

The conclusion is: "Most obese people cannot adhere to treatment, most people cannot lose weight, and even if they do lose weight..."

After gaining weight, most people will experience weight regain. "Frankly, when this study was conducted, everyone was..."

Obesity is considered very treatable. However, their research proves that obesity is not.

The figure of 95% has been cited countless times and even taken as fact, but it is actually only...

Clinical trial data. Obesity researchers say that in terms of how many people lose weight, regain it, or don't regain it,

No one has a precise figure. The actual failure rate may not be that high, and it may even be higher than that.

High. But in fact, none of us know exactly what that number is.

However, one thing we do know is this: contrary to popular belief, you can lose weight.

Weight gain and no rebound. Proving this is the responsibility of the National Weight Control Registry in the United States. Here...

The more than 5,000 registered participants lost at least 30 pounds and maintained their weight.

There has been no rebound for at least 6 years. Many of them did even better, losing an average of 67 pounds and maintaining that weight.

Over 5 years, approximately 12% to 14% of participants lost more than 100 pounds and did not experience any rebound.

These dieters successfully lost weight and maintained it. So, what are their little-known secrets?

Is there a secret? There's no complicated magic involved; there are just a few simple and easy-to-understand principles, and you...

As I mentioned earlier, the key is to reduce food intake, eat more healthy foods, and exercise regularly.

Now, let's talk about you. You've spent months calculating calories in your diet.

The contents are rich in nutrients, and what you chew on are vegetables and fruits, and you've also traveled a long way. Ultimately, you'll also reach [the desired level/experience].

You've achieved a healthy weight. So, how can you maintain the weight you've worked so hard to lose and prevent it from returning?

What about a rebound?

Facts

Yes, stomach discomfort can be a sign of illness. When I hear patients complaining about gas...

When they feel bloated, I express my sympathy, but I add that perhaps it's because they've been eating healthy foods.

Evidence from diet. If a person rarely suffers from bloating, it may indicate that the person is not eating...

Sufficient fiber. Each of us produces 1 to 2 pints of gas daily. What you eat...

The more vegetables you eat, the more gas you produce. The foods that most easily produce gas are legumes (e.g., beans).

Such as beans, lentils, peas, and peanuts), wheat bran, and dried fruit, but all foods made from plant-based ingredients.

All of these produce gas, while meat, eggs, fat, alcohol, and refined sugar do not. Dairy products...

Products can cause lactose intolerance in people who cannot digest the lactose in milk.

Gas. Reducing a few foods that make you feel unwell from your diet won't harm your body.

While fruits and vegetables can cause harm to the body, completely avoiding them is a bad idea. Treatment for bloating...

The medication will relieve your symptoms, and these medications do not require a doctor's prescription.

Continue to eat an acceptable diet

You must remember this: popular diets work for one simple reason: these

Limit your calorie intake. Remember: regardless of the calories you consume from cheesecake or...

The calories from carrots, if your total daily calorie intake does not exceed 1500, you will...

Lose weight. However, if you want to stick to a diet, you must become accustomed to it.

Friend. Otherwise, no matter what kind of diet it is, or whether it's famous or not, it won't help you achieve long-term weight loss.

The goal is to gain weight. Therefore, you should stick to a diet you enjoy and can maintain. However,

If you want to prevent the weight you've lost from returning and also maintain your health, you need to increase your water intake.

The intake of fruits, vegetables, and complex carbohydrates should be limited, and the calories obtained from fat should not be excessive.

This exceeds 20% to 30% of total calorie intake.

Of course, even if you strictly adhere to these dietary rules, portion control remains crucial. Even

Even if you're not on a diet, you should still pay attention to the portion sizes you eat, and make sure you're not consuming too much.

Exceeding the body's ability to burn calories. It has long been said that a serving of meat should not exceed the amount in a cassette.

The size of a serving of rice should not exceed the size of a single fish. This statement still holds true. (To leave...)

To be mindful of your appetite and avoid wasting food, you should cook smaller portions. You need to measure out what you need.

Use only the amount of rice you need, instead of dumping a whole box of rice into the pot. When roasting chicken breast, prepare only one portion per person.

Block. You can also try the following method, which is what I used as a last resort:

If you're eating frozen, weight-loss main dishes, and they're only the size of an airline meal, then eat more salad and vegetables.

Vegetables. That way, you won't feel unbearably hungry an hour after a meal.

As long as your diet meets certain requirements-choosing monounsaturated and polyunsaturated fats rather than...

Choose saturated and trans fats, eat more lean protein, and opt for whole grains instead of processed foods.

Consuming carbohydrate-rich foods, plenty of fruits and vegetables, and controlling portion sizes are all beneficial.

This led to the selection of the right weight loss method. The philosophy behind this method is to maintain a long-term commitment rather than making temporary changes.

When it comes to diet, choose a diet that you can stick to for the rest of your life.

Facts

Using the right salad dressing can help your body absorb nutrients.

Low-fat salads aren't always the best choice for you. Lettuce contains a lot of nutrients,

Examples include lycopene and beta-carotene. However, without the help of fat, your body cannot absorb them.

To collect these nutrients. I don't mean you should put green vegetables in a lot of sand.

A little olive oil is enough for the salad dressing. You can also add some low-fat cheese and other seasonings to the salad.

Fruit or avocado.