If You're Trying to Lose Weight, There's One Thing You Should Never, Ever Do
Feet on a scale as a person is being weighed.
Trying to lose weight can feel like an uphill battle. Invites out to dinner, long work hours and taking care of kids can all be seen as obstacles that make it harder to stick to a dietary plan or workout regime. Perhaps you are being diligent about working out and eating healthy and still aren’t losing weight. What gives?
Bariatric surgeons see the struggles of losing weight first-hand. They know what works and what doesn’t. In fact, there’s one habit in particular that they see many people do in an effort to lose weight that, in reality, backfires.
Related: Doing This One Thing Every Morning Could Help You Lose Weight Faster, According to Weight Loss Experts
The Obesity Myth Doctors Want Everyone To Stop Believing
Dr. Angela Glasnapp, MD, FACS, FASMBS, a bariatric surgeon at New York Bariatric Group, says that there’s one common myth about obesity many believe that is absolutely not true: that it’s a choice. “A common misconception is that obesity is a lifestyle choice and that people should be able to lose weight simply by dieting and exercise. Research on obesity has proven that this is not true,” she says. “Obesity is a disease, much like cancer, diabetes and high blood pressure, and patients with obesity deserve a treatment that works.”
Dr. Glasnapp explains that there is a part of the brain called the hypothalamus, which is responsible for keeping the body balanced in homeostasis. “In other words, it is the regulatory center of your body,” she says. “The hypothalamus helps manage your body temperature, hunger and thirst, mood, sex drive, blood pressure and sleep.” She explains that the "set point" is the weight the brain is genetically pre-programmed to defend. For people who are obese, their set point is too high, which is the crux of the disease.
“When those patients try dieting to lose weight, their brains sense a deficit in calories and compensate by increasing hunger hormones, decreasing ‘fullness’ hormones, and slowing metabolism. So it is not a lack of willpower that prevents patients with obesity from losing weight. Their bodies are quite literally fighting against them and sabotaging their own weight loss efforts,” Dr. Glasnapp explains.
Dr. Chris Morgan, MD, a bariatric surgeon and weight loss expert at the Visthetic Surgery Institute & MedSpa Beverly Hills, says that there are several reasons why losing weight is difficult. Related to Dr. Glasnapp’s insights, he says that genetics and metabolism rates can make it harder to lose weight. (Some people may have a naturally slow metabolism.) He also says that there are some medical conditions, such as hormonal imbalances or medications for certain health issues, that can make weight loss difficult.
Other reasons why Dr. Morgan says it can be hard to lose weight include one’s lifestyle (for example, having a job that requires sitting all day or lacking access to healthy foods), emotional and psychological stress (which can lead to overeating), lack of education (not knowing what proper nutrition and portion control looks like), and cultural factors (such as being in a family where fast food is the norm).
Related: 10 Real People Share the One Change They Made That Finally Helped Them Lose Weight
The #1 Habit To Avoid if You’re Trying To Lose Weight
With all of this in mind, both doctors say there are several habits people who are trying to lose weight should avoid because it will make meeting their goal harder. But the number one thing to avoid, Dr. Morgan says, is extreme calorie restriction—a trap many people who are trying to lose weight can fall into. “Severely limiting calorie intake can slow down metabolism and cause muscle loss, making it difficult to sustain long-term weight loss. It can also lead to nutritional deficiencies,” he says.
Scientific studies back this up, showing that calorie restriction slows down metabolism. Anyone who is trying to lose weight should know that maintaining a calorie deficit is important, but taking this to the extreme will backfire. This goes back to what Dr. Glasnapp explained previously: The brain senses a deficit in calories and compensates by increasing hunger hormones, decreasing "fullness" hormones and slowing metabolism.
When you are planning your meals and snacks, Dr. Glasnapp says to minimize simple carbohydrates and sugar, both of which the body readily turns into fat. Instead, she says to focus on eating fiber-rich foods and lean proteins, aiming to eat between 80 and 100 grams of protein a day.
To help meet these goals, Dr. Glasnapp says to avoid eating while you’re distracted, such as while watching TV or at your computer. She adds that it can also help to stick with an eating schedule and plan out your meals and snacks.
What Else To Avoid
Both doctors say that another habit it’s important to avoid is negative self-talk. “Negative self-talk and self-doubt can undermine your motivation and confidence, making it harder to stick to your weight loss goals. It's important to cultivate a positive mindset and practice self-compassion,” Dr. Morgan says.
Dr. Morgan adds that it’s important to set realistic goals and to surround yourself with people who are supportive. “Negative influences or unsupportive friends and family members may unintentionally sabotage your efforts. Seek out individuals who encourage and motivate you to reach your goals, like nutritional coaches and personal trainers,” he says.
If you’re struggling with weight loss, instead of judging yourself or feeling discouraged, focus on what you can do. Be kind to yourself, set realistic goals, and minimize foods high in sugar or simple carbs. Most importantly, eat! Not only will excessively restricting calories not help you achieve your goal, it’s a miserable way to live. Life is too short to spend hungry!
Next up, check out this list of the 40 best foods for weight loss.
Sources
Dr. Angela Glasnapp, MD, FACS, FASMBS, bariatric surgeon at New York Bariatric Group
Dr. Chris Morgan, MD, bariatric surgeon and weight loss expert at the Visthetic Surgery Institute & MedSpa Beverly Hills
