Now be honest. Hands up if you’ve ever successfully shed XYZ amount of fat, only for it to find its way back a little down the line.
If your arm is raised, you aren’t alone.
You see, it’s one thing to lose weight (or, more specifically, fat), but managing to lose weight for good is quite a different ball game.
The problem? Non-sustainable diets that encourage unhealthy habits (such as removing entire food groups from your diet despite no evidence of a food intolerance).
Because the way most industry professionals see it: Cutting carbs, fat or any food group, for that matter, out of your diet is an unsustainable shortcut. Eventually, you’ll cave to a craving which could result in binge eating, which over time could result in you regaining the fat you lost.
However, it isn’t just a lack of willpower that’ll see the return of the fat. You’ll be relieved to know that there’s actually a biological reason that you may be struggling to lose weight for good: Your body weight set point.
“Diets advocate restriction and are founded on the idea that you just need the willpower to lose the weight,” says Dr Nick Fuller, the University of Sydney and author of Interval Weight Loss. “We all know that a large weight change is possible through dietary restriction, however, your body is far smarter than we give it credit for and will always return accurately to its starting point. Eventually, the weight will come creeping back.”
But the silver lining: There is a healthy way to lose weight for good that works in tandem with a healthy social life.
Let’s break it down…
WHY YOU MIGHT BE STRUGGLING TO LOSE WEIGHT FOR GOOD
In brief, your body weight set point is the weight at which your body feels most comfortable. It’s the number of kgs you’ve weighed for the longest time in your adult life, and it’s the reason that, while you may be able to lose fat quite easily, you might struggle to lose weight for good.
“Anyone can lose weight,” says Dr Fuller. “However, you could find it hard to keep it off because your body starts to work differently when you lose weight. Your metabolism (the amount of energy burnt at rest) will decrease and your appetite hormones will change (telling you to eat more),” he says, meaning regaining weight is highly likely. Sorry.
“Your body weight set point is great news for people trying to maintain their weight day-to-day, but this area of the brain (the hypothalamus, which is responsible for your weight largely staying the same over time) works against us when we try and shed the kilos,” he adds. “This is the result of human evolution. What once was beneficial for survival during periods when food was scarce is no longer required; our evolutionary propensity for weight gain dominates over a sustained loss.”
So, the killer question: How do you lose weight for good?
HOW TO LOSE WEIGHT FOR GOOD:
THE INTERVAL WEIGHT LOSS PLAN
Ever heard of Interval Weight Loss? Unlike many fad diets, it doesn’t encourage restrictive eating.
Instead, it promotes consuming wholesome food sources that provide necessary nutrients and keep you feeling fuller for longer.
“We have been taught that restriction is the key to weight loss success but this is the exact opposite of what someone should be doing when attempting to lose weight for good, and you certainly shouldn’t exclude foods altogether,” says Dr Fuller. “Interval Weight Loss (IWL) is not a diet. It’s a scientifically proven plan that helps you rediscover – or discover for the first time – your optimal weight. It allows a person to redefine their ‘set point’ so that they can achieve a lower body weight and stay there.”
The programme is perhaps a little more complicated than others upon the first introduction, however, thanks to its anti-restriction vibe it’s pretty easy to put into action.
In short, the idea is to lose a small amount of weight over the period of one month. Dr Fuller recommends 0.5kg per week or 2kg total, but it generally depends on your starting weight and fat loss goals.
“You are then are required to maintain that weight loss for the second month, before being allowed to go on and lose additional weight (another 2kg-odd) in the third month, and so on, until you reach your goal weight or body fat percentage,” says Dr Fuller. “This allows the body to have rest periods every second month and prevents the usual response to weight loss, letting the body get used to its new set point along the way,” ergo: Sustainable weight loss.
And the best news? No need to cancel dinners out or only eat grilled protein and steamed green vegetables.
“You can include all foods (yes, including carbs and chocolate),” says Dr Fuller, “but some foods need to go in the ‘occasional’ or ‘treat’ category of once per week.”
Whilst the plan is predominately food-focussed it does encourage activity which – as we know – is key for long-term fat loss, not to mention general health. However, what you won’t find is an unrealistic exercise regime.
“The Interval Weight Loss Plan encourages people to mix up the activities and intensities they are doing during the weight loss months, and reduce the intensity and variety – instead of focusing on adherence to their exercise plan – during the weight maintenance months,” Fuller adds.
So on your weight loss months, book in classes and smoothies with your friends. The following month, switch to a dinner out and let your fancy choose your food.
WHAT TO EAT TO HELP YOU LOSE WEIGHT FOR GOOD
Sold? Here’s what a week’s worth of eating looks like during a weight loss month on the IWL plan. Recipes can be found in Interval Weight Loss.
Day 1: Monday
Breakfast: 2 poached, soft-boiled or fried eggs on 2 slices of wholegrain toast, with avocado, milk-based coffee and 250 ml water.
Morning snack: Low-fat yoghurt (natural or flavoured) with 250 ml water.
Lunch: Pumpkin couscous and 250 ml water.
Afternoon snack: Celery or carrot sticks with beetroot dip or beetroot hummus with 250 ml water.
Dinner: Spicy meatball and broccoli pasta.
Day 2: Tuesday
Breakfast: Oats with cinnamon, yoghurt and berries on top, milk-based coffee and 250 ml water.
Morning snack: 1 slice of wholegrain toast with peanut butter or jam and 250 ml water.
Lunch: Salad made from rocket, avocado, cherry or grape tomatoes, tinned tuna or salmon, and a drizzle of olive oil, wholegrain crackers and 250 ml water.
Afternoon snack: Handful of unsalted dry-roasted or raw nuts, a piece of fruit and 250 ml water.
Dinner: Greek-style lamb sliders.
Day 3: Wednesday
Breakfast: 2 slices of wholegrain toast with avocado, no-fat or low-fat yoghurt (natural or flavoured) and 250 ml water.
Morning snack: Milk-based coffee, a piece of fruit and 250 ml water.
Lunch: Chicken and salad wholegrain sandwich (this can be bought from a sandwich shop if it is made on the spot so that you
can control what goes in it) and 250 ml water.
Afternoon snack: Boiled egg with a slice of wholegrain toast and 250 ml water.
Dinner: Japanese-inspired salmon.
Day 4: Thursday
Breakfast: Breakfast smoothie, a slice of wholegrain toast with honey or jam and 250 ml water.
Morning snack: Milk-based coffee and 250 ml water.
Lunch: Tinned tuna on 2 slices of wholegrain bread or toast and 250 ml water.
Afternoon snack: Handful of mixed nuts and seeds and 250 ml water.
Dinner: Roast lamb with roast sweet potato, squash and courgette.
Day 5: Friday
Breakfast: No-fat or low-fat yoghurt (natural or flavoured) with a piece of fruit and 250 ml water.
Morning snack: Milk-based coffee, a handful of nuts and seeds and 250 ml water.
Lunch: Tuna or salmon and salad wholegrain sandwich and 250 ml water.
Afternoon snack: Chopped carrot and celery sticks with peanut butter and 250 ml water.
Dinner: Barbecued or grilled steak with green salad.
Day 6: Saturday
Breakfast: 2 eggs with avocado on 2 slices of wholegrain toast, tea or milk-based coffee and 250 ml water.
Morning snack: Smoothie and 250 ml water.
Lunch: Grilled beef, aubergine and pomegranate salad and 250 ml water.
Afternoon snack: Natural yoghurt with a sprinkle of ground cinnamon and 250 ml water.
Dinner: Takeaway or dinner out – this can be classified as your ‘treat’ meal and therefore no restrictions apply.
Day 7: Sunday
Breakfast: 2-egg omelette (including diced pepper, spring onions, parsley, spinach and mushrooms) with 2 slices of wholegrain toast, tea or milk-based coffee and 250 ml water.
Morning snack: Fruit bowl with berries, chopped seasonal fruit, no-fat or low-fat yogurt, and ground cinnamon sprinkled on top, milk-based coffee and 250 ml water.
Lunch: Roast chicken (skin removed) and salad with 250 ml water.
Afternoon snack: 1 slice of wholegrain toast with your spread of choice and 250 ml water.
Dinner: Pumpkin, tomato and ginger soup.
Evening snack: 1 row of dark chocolate.
