Preventing Post-Diet Weight Gain

By E Douglas Kihn, OMD, LAc, CPT


We’ve all heard the stories, and many of us have experienced it ourselves: The dieter who restricts calories and increases exercise levels and consequently loses an impressive number of unwanted pounds, only to have the weight return later with a vengeance. This “yo-yo dieting” is a regular feature of American life, and leads to severe demoralization, self-blame, and a reluctance to do it all over again.

On November 30th of 2010, online Science News published the results of a mouse study titled, “Dieting may plant seeds of weight regain: Cutting calories may encourage binging years later.” Researchers found a molecular explanation for why fat mice who successfully dieted later gained the weight back. These molecular changes corresponded to a heightened sensitivity to stress.

When the lean ex-dieters were subjected to mildly stressful situations such as damp bedding, cage swaps or putting a marble in the cage (mice don’t like changes), they snarfed down far more high-calorie mouse chow than the non-dieters who experienced the same stressful situations. The ex-dieters had lower levels of “feel-good” chemicals and higher levels of hormones that prompt eating.

A lead researcher cautions, “Dieters need to be aware that stress could derail their progress, and take steps to manage stress.”

I am personally not fond of the word “stress.” It is all too often used as an avoidance of responsibility. “Stress” by itself does not cause health problems or weight gain.

Instead of blaming the outside world (stress) for weight gain, let us call the culprit by its proper name: Anxiety. Stress is a permanent and necessary feature of life. Stress stimulates growth.

Anxiety on the other hand is not necessary at all, and it is within our power to reduce it and eliminate it from our lives.

Before you start restricting calories, you should be aware of what you are giving up. Food breaks for one thing. Many Americans cannot give themselves or their employees permission to simply take a break from work. Instead, the supposed need for nutrition is used as a reason to take a mind-calming, body-calming rest.

Another sacrifice will be the very mind-calming effect of food itself. For omnivores like us, the digestion of a high-calorie meal takes energy away from the mind and muscles, and focuses that energy in the stomach and intestines. Decrease energy to the mind and the mind calms down. The next time you eat a meal, see if you are calmer and more relaxed after eating than before.

The third thing you will be giving up is an excess supply of estrogen. Fat cells secrete estriol, a form of the hormone estrogen. High levels of estrogen in the body have been connected to an increased incidence of cancer. However, estrogen also calms the mind in the following ways:

1. Estrogen is a vasodilator, and is particularly useful for dilating blood vessels in the brain and thus cooling heat in the brain. This is why ERT – estrogen replacement therapy – is so effective at controlling heat flashes in American women who are undergoing menopause.

2. Estrogen promotes the release of endorphins and enkephalins, the body’s own painkillers. These chemicals also produce a sense of euphoria in the brain.

3. Estrogen encourages the release of serotonin, a powerful neurotransmitter and calming agent. Prozac and other selective serotonin reuptake inhibitors (SSRI) assist serotonin in alleviating anxiety in various forms, such as depression and bipolar disorder.

There are some very good reasons why enlarged fat cells calm the mind. Shrunken fat cells, on the other hand, announce “Summer’s here!” when lean animals are hungry every day and must find food every day. And so they (and we) need lots of clear and accurate information, gleaned from the senses, memory, reasoning, and emotions.

Before you begin your calorie restriction (diet) plan, write down all the ways you can think of to increase mental and physical calmness. Some suggestions are lots of sleep and rest, Taoist or Zen Buddhist philosophy, meditation, Twelve Step Program, prayer, tai qi, yoga, qi gong, Hunger Awareness Training, vigorous daily exercise, and cognitive behavioral therapy.

Now, why don't you get started with whatever choices you've made.  Your success at losing fat and keeping it off will depend on how much you can improve your mental health.