2024-04-22 14:43:14
A diet that restricts daily calorie intake was found to reach a plateau twice as quickly compared to weight loss methods using bariatric surgery such as gastric bypass surgery or weight loss drugs such as Wegobee or Zebbound. The biggest reason why it is difficult to sustain weight loss through calorie restriction alone is because it is difficult to suppress the increase in appetite at some point, which requires an additional 83 calories per 1 kg of lost weight.
Kevin Hall, a researcher at the U.S. National Institutes of Health (NIH) who specializes in measuring metabolism and weight change, looked at when people typically stop losing weight depending on how they lose weight. To understand why people stop losing weight, he used high-quality clinical trial data on various weight loss methods and analyzed it with a mathematical model, recently published in the journal Obesity.
According to CNN, which introduced it, he discovered that one of the reasons surgery and drugs are effective for weight loss is because they double the time it takes to reach a plateau. Medical methods can sustain weight loss for a longer period of time than diet methods that reduce calorie intake.
Our body regulates weight by trying to maintain a balance between the calories we consume and the calories we burn. As you begin to burn stored energy by consuming or reducing calories, your appetite kicks in, signaling you to eat more. Hall’s research found that the more weight you lose, the stronger your appetite becomes, until it offsets and sometimes completely reverses all the effort you put in to lose the weight in the first place.
This feedback mechanism was useful for early humans who were hunter-gatherers by encouraging them to search for food. However, this is not a very good effect for modern people who can easily access ultra-processed foods with high energy density.
He conducted the CALERIE study (a comprehensive study of the long-term effects of reduced energy intake) in which 238 adults were randomly assigned to either follow a 25% calorie-restricted diet for two years or eat as usual to study the trajectory of weight loss through calorie restriction alone. Evaluation) observed weight loss was modeled. This study was sponsored by NIH and was conducted from 2007 to 2010. The group that reduced calories lost an average of 7.25 kg. Those who followed a normal diet gained about 0.9 kg.
People in the CALERIE study continued to exercise for two years, but their weight loss stopped around 12 months as their appetite increased to offset the weight loss.
Hall said his study deals with averages and that the timing of weight loss plateaus can vary from person to person.
Hall’s model estimated that to achieve the weight loss figures reported in this study, people who started out consuming 2,500 calories per day would need to lose just over 800 calories per day. (For reference, the recommended daily calories for Korean adult men is 250 kcal, and for adult women, it is 2000 kcal.
Their bodies responded by asking them to add about 83 calories per kilogram of weight loss to their daily calorie intake.
It was found that for every 1kg the participants lost in weight, their appetite required 83 more calories per day. The average weight loss reported in the study was 7.5 kg. This means that compared to before they started losing weight, they felt the need to eat 622 more calories per day when they reached their lowest weight.
In reality, they did not consume 622 more calories per day. But even though I put in the same amount of effort as I did to cut down the first 800 calories, my appetite grew even more.
By the end of the study, participants were trying just as hard to resist food as they had at the beginning, but they had only managed to cut about 200 calories a day, rather than the 800 they had targeted, Hall explained. Because of this, weight loss has reached a plateau.
Dr. Christopher Gardner, director of nutrition research at Stanford University’s Prevention Research Center, previously told CNN that this feedback mechanism is what makes weight loss more difficult.
According to Hall’s model, people in the CALERIE study lost more weight, regained their appetite, and stopped losing weight after 12 months.
Park Hae-sik, Donga.com reporter [email protected]
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2024-04-22 14:43:14