Most of those who search lose weight Through strict diets they face a discouraging reality: the lost weight returns, many times, with an additional increase.
According to the Dr Andrew Jenkinsonbariatric surgeon, the weight regain cycle does not respond to a lack of personal will, but to a complex biological system responsible for regulating body weight.
In a recent conversation on the podcast ZOEJenkinson reviewed the latest findings on metabolism and the so-called “set point”explaining why conventional diets often fail and presenting evidence-based alternatives.
During his conversation with the podcast interviewer Jonathan WolfJenkinson dismantled the idea that weight loss depends only on willpower and caloric balance. “The belief that losing weight is simply a matter of willpower is a harmful myth.”stated the specialist.
The dominant perception, both among public opinion and in some medical and political sectors, continues to revolve around this position, but the expert warned that reality is more complex, since they come into play feedback mechanisms and homeostasis that the body uses to protect its weight.
The expert introduced the concept of set point of body weighta range established and actively defended by the brain, especially the hypothalamus. This “internal thermostat” depends on genetic, epigenetic and environmental factorsand tends to keep weight within certain limits.
When trying to reduce this weight through diet and exercise, the body responds by generating signals of hunger, fatigue and metabolic declinewhich facilitates the recovery of lost weight, as if there were a kind of elastic anchor that is difficult to break.
The specialist highlighted that genetics can influence up to 70% of the risk of developing obesitybut the expression of these genes is mediated by environment and diet.
Jenkinson cited research with twins raised in different homes, whose adult weights show a striking coincidence, supporting the role of genes.
However, the exposure to processed foods and the stress typical of the modern environment They activate this genetic predisposition in massive proportions. As an example cited, the Dutch famine revealed that maternal malnutrition can epigenetically program offspring toward increased risk of obesity and diabetes.
A key point made by Jenkinson was the role of basal metabolism, responsible for approximately 70% of daily energy consumption due to basic functions such as respiration and blood circulation. This component varies and adapts in the face of calorie reduction.
If a person drastically restricts their intake, basal metabolism also drops, making long-term weight loss fruitless. “Metabolism acts as a dimmer that prevents weight loss”explained the surgeon.
The control of appetite and satiety depends on hormones such as leptinwhich informs the hypothalamus about energy reserves. Normally, high leptin decreases appetite and stimulates expenditure, but the Western diet, with high levels of sugars and refined carbohydrates, raise insulin and cause leptin resistance.
In these conditions, the brain loses sensitivity to satiety and a feeling of hunger and metabolic slowdown is perpetuated. Jenkinson compared this state to a broken fuel gauge that ignores that the tank is full.
Clinical experiences and animal studies highlighted that restrictive diets and yo-yo cycles They can permanently raise the set point, making sustainable weight loss difficult.
A Norwegian experiment with rodents revealed that individuals subjected to low-calorie diets alternating with periods of overfeeding ended heavier than those fed a steady Western dietdespite consuming the same total amount of calories.
“Yo-yo dieting can actually increase your set point, making you heavier in the long run,” Jenkinson warned.
Given this scenario, the specialist proposed an approach focused on quality and eating habits, not on calorie counting. First, he recommended eliminate sugar for at least a month to reduce insulin and allow leptin to act.
Secondly, it suggests avoid snacks, eat only three times a day and accept temporary hunger as part of the process. Afterwards, it suggests eliminating processed foods and returning to traditional food, prioritizing meat, fish, vegetables and dairy products.
In addition, he highlighted the relevance of conscious eating, paying full attention to the experience of eating, and time restriction, concentrating eating in periods of 6 to 8 hours a day. Advised to reduce carbohydrates below 100 grams per day and prioritize stress control and good sleep.
At the end of the podcast episode, Jenkinson maintained that Understanding the biology of body weight is essential to combat obesity. He warned that as long as society maintains approaches based on willpower and caloric restriction, solutions will remain limited.
Only education and policies that regulate the food environment, especially with respect to ultra-processed foods, will allow a real and lasting transformation against obesity.
