More on Dr. Ludwig's Research - or Why It's So Hard to Lose Weight!

Have you ever wondered why it's so hard to lose weight, and keep it off?  Well, it turns out there are very good reasons it is so hard - research shows that our body FIGHTS to gain weight back, after we lose it. (Check out this research, and I'll try to 'translate it into English below):  http://jama.jamanetwork.com/article.aspx?articleid=1871695 

Dr. David Ludwig and his colleagues wrote an Op-Ed in the New York Times this past Sunday, citing their recent research published in the Journal of the American Medical Association (I blogged about this on Monday.)  The long and short of the article is that weight loss and maintenance is not generally achieved merely by counting calories; if we are to succeed, we need to carefully design our food environment so that we are not constantly eating highly processed carbohydrates.  Processed/high glycemic index carbohydrates can trigger increased hunger, and can actually slow our metabolism down.  The typical American 'food environment' is actually the perfect storm if we want to become overweight or obese as a population - and we are.  It's not a matter of willpower, it's more a matter of biology.  

From his JAMA article:  

"studies demonstrate that changes in energy balance produce biological adaptations that antagonize ongoing weight loss or gain. For instance, in a study in which 41 lean or obese research participants were underfed or overfed to achieve 10% to 20% weight change, energy expenditure decreased or increased, respectively.3 These metabolic responses and reciprocal changes in hunger serve to defend baseline body weight."  

In other words, 'once you buy a fat cell, you own the fat cell' - and your body tries to keep the fat cell plump and filled, and if you try to shrink the fat cell, your body will release chemicals and hormones which make you feel hungry and think  about food all the time, AND your body will slow down it's Basal Metabolic Rate (BMR) - will actually make your metabolism slower.  That can be VERY frustrating, and sounds hopeless, but the good news is, we know how to fight back.  We can 'outsmart' our biology to some degree, if we carefully chose a balance of foods which help us feel more full on fewer calories (by raising our protein and controlling our carbohydrates, raising fiber intake, and choosing 'good fats' in moderation, and limiting 'bad fats' which worsen hunger AND inflammation.)  

If that sounds hard to do - trying to create a healthy balanced diet, with the right amount of calories as well as the right kinds of food, at the right time - well, you're right, it can be hard!  Not to toot our own horn, but this is what we help people do at our clinic, every day.  It can be overwhelming to try to set up a healthy food program all on your own, without help, and can be very hard to stay on it, or get back on track if you 'fall off the wagon', all on your own.  Our patients are often very relieved how EASY it is to get on track - or get back on track after a slip - with a little sit-down  chat, some problem-solving, some support, and an empathetic ear!  Our goal is to help patients set up their own environments so that 'the healthy choice is the easy choice' - so that in moments of weakness, or exhaustion, or stress, we are surrounded by HEALTHY choices, not junky carbs which can throw us off the wagon, and set off rebound hunger, and slow our metabolism.  Don't feel bad if you need help - research from the National Weight Control Registry shows that the majority of people who lose weight and keep weight off DO have help.  http://www.nwcr.ws/research/