Why it's hard to maintain weight loss

Article in the LA Times:

http://www.latimes.com/features/health/la-he- regain2-2008jun02,0,3956387.story?page=1

Some informative "quotes" below, but I really recommend reading the article in its entirety.  I tried to quote key findings, but they mean more when read in context, if that makes any sense.  Seems like knowing that your body is working against you when you lose a lot of weight may be half the battle.

"The human body, it seems, is designed to sabotage weight loss at every turn -- once a body has been fatter, it wants to get back to the weight that it used to be. Physiology is cruelly changed in two ways: The body needs fewer calories to maintain itself, but its craving for food is more intense."

"Human biology ... is designed to protect against weight loss and potential starvation. And after a period of obesity, the body may permanently alter the way weight is regulated by more aggressively stimulating appetite and signaling the body to protect fat stores."

"Metabolism has changed: the body now needs about eight fewer calories per day for each pound of weight that was lost."

"Appetite hormones change too. The hormone leptin, for example, is a major appetite regulator ... studies also show that, after a weight loss, leptin levels are lower than what they used to be. That means appetite is less easily quelled."

"Another hormone, ghrelin, stimulates food intake -- levels in the brain fall lower after a meal. However, after a weight loss, ghrelin levels in the blood generally increase, and the fall-off after mealtimes isn't as marked."

"You lose 10% of your body weight. All of a sudden all these systems kick in to try to keep you from losing weight, ... It's not you. Biology has kicked in now. . . . You are hungry all the time. You think about food all the time."

"when calories consumed surpass calories expended, the body alters how it uses and stores fuel. Glucose becomes the preferred fuel for energy, and fat is directed to fatty tissue stores in the body. Excess glucose is also converted to fat. .... the blood sugar levels of obese people spike and plummet routinely throughout the day while normal-weight people have more stable levels."

"Each drop is a cue to eat .... The weight comes back fast. "The entire system is saying, 'Bring the calories in, store them efficiently and do not reduce these signals until the fat is returned that was there before"

"Based on data from more than 7,000 people, Wing says there are few similarities in how people lose weight. But those who succeed in maintenance sing the same song."

"Instead of trying to eat less for the rest of their lives to bridge the energy gap, these people exercise more. They typically spend an hour or more each day in aerobic exercise and strictly limit time spent watching television."

"The successful maintainers also change what they eat: ... they keep their calories in careful balance with what they expend -- religiously referring to calorie charts and writing down everything they consume. They also tend to eat low-fat foods."

"Scientists don't know how long it would take to return the physiological responses of a once-obese body to normal.... Studies do show, however, that weight regain is most likely in the first couple of years after weight loss..... registry data shows that people who maintain their weight loss find the first two years difficult but eventually adapt comfortably to their new habits and lifestyles."

"The current research on obesity strongly points to two messages that rely heavily on human behavior: Don't gain excess weight in the first place, and if you do, be prepared to make permanent lifestyle changes to lose it and maintain the loss."

Great...

I lost 120 pounds and have keep it off for a year. Maintanance takes as much if not more determination that loosing weight. I eat basically the same,  just a larger portion. Of course I slip in an occassional treat or meal that I would not of had during weight loss. I still walk almost every day for 75 minutes. For me it has been a complete lifestyle change.

Your pinpoints answered quite a mental confusion I've had since I was in the maintenance stage.  It cleared my mind on exercise, food amount v.s. exercise, and the length of time for successful weight maintenance to be permanent.  It is really helpful.  Thanks for sharing.