3 reasons why your weight keeps coming back, according to a fitness coach 

Causes of weight gain: Calorie deficit leads to weight loss the same way as calorie surplus causes weight gain (Image: Pexels)

• Rapid weight loss lowers metabolism, causing quick regain.
• Losing muscle during dieting reduces body's calorie burn.
• Unsustainable routines lead to old habits and weight regain.

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For many, it’s not a new story that the weight you shed desperately comes back to bother you all over again. According to Raj Ganpath, a Chennai-based fitness trainer, this is due to three reasons.

He explained that calorie deficit leads to weight loss the same way as calorie surplus causes weight gain. “To understand why you regain weight, you need to understand why you go into a calorie surplus, even though you are not eating much.”

When you lose weight too fast

According to Raj, every body type is different, and so is the rate at which it loses weight. When you aggressively push yourself into a calorie deficit with a strict diet or a strenuous workout, you end up losing weight.

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However, this causes a drop in the metabolic rate, making your “maintenance calorie limit” much lower than what it was before. Raj added, “So, even if you eat a little more (or eat as you did before losing weight), you enter a calorie surplus and regain weight rapidly.”

Solution: He suggested losing weight at an optimal rate which is usually 0.25-1% of body weight loss per week.

When you lose muscle

The fitness coach shared that if you shed the extra kilos quickly and do it without strength training, chances are you are losing muscle mass along with fat. And this muscle loss could be as much as 30 to 50 per cent of your body weight loss. This also implies a drop in metabolic rate.

Also read | Stop weight gain with 4 simple tricks to avoid overeating, suggested by top fitness coach

He added, “You now weigh less but your body’s capacity to burn energy is severely reduced. So when you eat a little more (or overeat once in a while), you get into a calorie surplus and regain the weight quickly.”

Solution: He advised strength training 2 to 3 times a week, eating 1.5 g of protein per kilo of your bodyweight, and sleeping enough.

When you push too hard

According to Raj, when you begin, you are totally on track: eating less, walking more and exercising for many hours. This is more than usual, as you are quite pumped about losing weight. Result: calorie deficit and weight loss.

But this fades after a few weeks, as it becomes difficult to cope up. This is because what you began with wasn’t sustainable and couldn’t become a habit. “Motivation wanes, discipline feels like deprivation, and you slowly go back to old habits. Most times, even without your own knowledge,” he added.

This makes you get out of the calorie deficit and enter the calorie surplus zone, and you regain all the weight you lost.

Solution: He advised to slow down and build sustainable habits, which makes for a solid foundation that lasts longer.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.