How to Prevent Regaining Weight After Weight Loss
When it comes to maintaining weight loss, memory at a cellular level can pose a challenge. Research indicates that even after shedding pounds, fat cells may hold onto a memory of obesity, making it difficult to sustain long-term weight loss.
A study published in the journal Nature in November 2024 examined fat biopsies from individuals at a healthy weight and those with obesity before and after a two-year weight loss period. The analysis revealed that the cells of formerly obese individuals retained certain changes, suggesting a cellular memory that resists weight loss efforts.
Further studies on mice also supported this notion, showing that fat cells from formerly obese mice behaved differently and regained weight more quickly than those of mice that had always maintained a healthy weight.
Experts like Ferdinand von Meyenn, PhD, and Dina Peralta-Reich, MD, acknowledge this challenge but emphasize that it is not insurmountable. Dr. Peralta-Reich notes that many patients may experience weight regain even after successful weight loss interventions, indicating a potential obesogenic memory in individuals.
Looking ahead, von Meyenn suggests that future treatments may target epigenetic changes to reverse obesity-related cellular memory and promote a healthier adipose tissue function. While these treatments are in early stages of development, there are current strategies to help prevent weight regain.
Dr. Peralta-Reich highlights three key habits for avoiding weight regain:
1. Adopt an anti-inflammatory diet and approach to exercise.
According to Dr. Peralta-Reich, nutrition is crucial and should be tailored to individual needs based on factors such as age, physical activity, and metabolism. It is recommended to maintain a balanced diet focused on protein and vegetables while avoiding refined carbohydrates and overeating. Age plays a significant role as well, with differing metabolic rates between a 30-year-old and a woman in perimenopause or menopause due to hormonal changes affecting fat accumulation and muscle mass.
To support healthy estrogen levels and hormonal balance, Dr. Peralta-Reich suggests following an anti-inflammatory diet. Fad diets and excessive alcohol consumption should be avoided as they can negatively impact metabolic health and body composition. Weight lifting is emphasized as essential for maintaining muscle mass and reducing body fat percentage. Incorporating strength training two to three days a week can help prevent muscle loss during weight loss or maintenance phases.
In cases where lifestyle modifications are insufficient for weight management, Dr. Peralta-Reich recommends considering weight loss medications for individuals with obesity who have struggled to lose weight. Maintenance doses of medication may be necessary for long-term weight management. Similarly, those who have undergone bariatric surgery may benefit from GLP-1s as a preventative measure against weight regain.
