Studies have shown that 97% of dieters regain everything they have lost within three years

[Scottishflower65]

From today’s Guardian

Interested to know other people’s experience. Personally, I lost 30 kg in 2018 (keto) and maintained for 2 years. At that point, I was size 8-10 but not much toned. Then started following a regime of weight lifting to build muscle which has raised me by 7kg and changed my shape. Right now a couple of kg above where I want to be but addressing that via some minor adjustments.

Currently doing the Zoe programme to understand more about digestive health. As part of that programme, you wear a glucose monitor for 14 days and do various challenges to see the effects of carbs, protein and fats on your glucose levels. It’s fascinating how processed carbs cause big spikes and dips whereas protein and fat combinations keep everything relatively steady. Also how exercise after carbs smoothes out the spikes and dips.

@mysparkleismissing i don’t think calorie counting is the answer. Can you share with me, via a PM, a typical day eating?

Unfortunately the gym isn't an option for me as I have fibromyalgia and it's just too much, I sporadically decide to do home exercise dvds then end up in bed for days on end so trying to learn my lesson there! The "diet" I did comes with 4 phases, it is really strict while you're losing weight but it also gives you guidance and a plan ongoing. I still stick to it 3.5 years later but there's nothing off limits, I think you just train your brain to know moderation and sensible servings

Agree very much with a train your brain. Your body is made in your brain.

That’s not to be flippant btw.

I mean it starts in brain and is maintained there.

I tried and failed many times before to lose the weight and maintain it but it didn't work because I don't think I had my brain in the right place. I set a goal to lose the weight and be in healthy range/bmi for my 40th Birthday which I achieved. Maintaining can definitely prove harder than losing though as it's too easy to slip back into old habits once the goal is achieved, I'm really not a fan of SW but I do think the free membership for target members is good as it gives continuation of the journey/lifestyle change

Not surprisingly really a 'diet' to me has a start, middle and end like a holiday

Changing the way you eat overall to me is not a diet but a lifelong change

So to me a 'diet' is something that stops eventually

I read a book called Outsmarting the Female Fat Cell by Debra Waterhouse many years ago. She was quite ahead of her time. She talked about the 'set point' we all have. Our bodies are designed to function at a certain weight and if you try to lose weight too quickly, it will do everything it can to get you to eat more food. It will produce more hormones to stimulate hunger, to increase you sense of smell etc. She recommends losing no more than 7lbs at a time and then maintaining for a while, so you body can adjust to its new set point. It was an interesting read.

@GinBlossom94 may I recommend Tai Chi? I also have fibromyalgia, but can do tai chi. It's great for strength and flexibility. Takes a while to learn it though.

I haven't tried that, I've dabbled with yoga and Pilates but find it so mind numbingly boring 🤦🏻‍♀️

Part of tai chi is visualising the movement you are making, so although your mind stills you brain is actually really busy. You're imagining the move, imagining a gentle resistance and remembering the move, plus trying to breathe and move slowly.

I only get bored when she talks too much...

Not surprised. I can't lose weight atm.

I think that another firm benefit of losing slowly is that it gives time to retrain your eating habits while not being unduly restrictive, something a fast loss doesn't do. You also get time over months or years to really observe how your body (and mind) reacts to certain foods (e.g. very salty, sugary or high refined carbs) so you can manage them much more sensibly when you reach your goal.

I also question whether regaining within 3 or 5 years is a total failure. There were health benefits of the weight loss as you were losing compared to where you started. And even while you're regaining you still with have health gains compared to where you started. No-one in their right mind would suggest you shouldn't give up smoking or hard drugs because you may start up again. The health benefits of even having tried are plain. As the saying goes "don't let perfection be the enemy of the good".

I read this when it first came out, it's an excellent book, well worth reading. I don't think there's a huge a amount that's new in it but they way he brings together all sorts of different strands is really, really helpful. It helps that he's not actually selling weight-loss plans too - if anything he's talking himself out of a job!

I never really know what to do with information like this. Does it mean people just shouldn’t bother trying? Someone told me when I said I wanted to lose weight that I was better off just trying to become fitter at the weight I was because I’d only put it all back on anyway.
I lost 2.5 stone 2 years ago and have kept it off so far. I calorie counted to lose the weight, and then when I got to my target weight I carried on counting calories at my maintenance level. I don’t need to count calories anymore because I have a pretty good idea of how much I need to eat and what types of food I need to eat to maintain my weight. If I have an indulgent period, I then cut back for a week or so to get back to my preferred weight. I’m happy eating like this and don’t feel at all deprived, so at the moment can’t see a situation in which I’d regain it all, but obviously like can throw curve balls at you.

There was a book (recommended here) that says your body gets to a weight then keeps trying to get back to that weight. I do wonder about that