You may have seen the reports last month about a new study on how quickly people regain body fat after losing it. The research focused on comparing what happens when people do it on their own, via behaviour based programmes or using medications & jabs to get there. The data was very revealing as backs up how I work with clients. For people using a behaviour based programme their regain rate was a mere 0.1kg a month, while those using newer GLP medications regained at 0.8kg a month. Put another way, if you lost say 10 kg, this time next year, if using a behaviour based programme you would still be 9kg down while those using the new jabs would have regained it all.
At the moment I would say of my new clients who are trying to get in shape, about 25% are using weight loss jabs. I have never been against them as I see them just as a tool, which is just a small part of the bigger picture. This is clearly shown by the studies above on speed of regain.
I have found there is a big difference in how they help people, the data seems to show they have almost no effect on 15% of users. I have seen this with one client was on max dosage and still could drink, eat as much as he wanted and felt hungry, albeit it was less than not on them. Other clients have been unable to tolerate low dosages, instead feeling sick and dizzy. Most clients though find they reduce hunger, then the body adapts, and they need to increase the dosage for the same effect.
This latest research brings to light the question of why would the maintenance effect be so much better in the natural group. I think a huge thing that has been missed on this issue is that the speed of losing weight and total amount lost, however you do it, has a massive effect on how you will feel afterwards. As someone who competed in 5 bodybuilding shows I can tell you there is nothing that can really save you from the hunger you get after cutting for the show. I lost 7kg before my last show (pretty much the last 7kg of fat on the body) and you take a long time before your hunger has recovered from that. I imagine a big element of the regaining speed is coming from the fact people have lost so much so quickly. This was also shown in the study where the regain speed was directly linked to the magnitude of losses (see diagram end of this email).
Another element people do not consider is mood and emotional states. In the same way you can be in a good mood, or a bad mood. You can also be in a focused, fat loss mood or a lazy, lethargic one. Many people now tie their fat loss mode to taking the jabs, but people who do not use them will have to tie it to other actions. This is nothing to do with physiology, it is psychology. It is like how your favourite song puts you in a good mood. It has been 5 years since I have done a bodybuilding show but the moment I walk at 6am before my early clients my brain, body and mind jump straight into fat loss mode. I trained that from walking early in every single one of my 5 preps.
The flip side to this and how the jabs work is they remove food noise, so the person is calm when not feeling hungry or getting cravings. However, this does not mean they have learnt to manage themselves in the presence of these signals, hence when they come back, the old habits return.
Tied closely to this is belief in getting results. Changing body shape in recent years has become almost mystical and totally overblown in what it takes to get results. I think those who are using medications often never learn that they are the ones in control, they think the medication is what gives them power and not the fact you can override any hunger signal at any time. You can build tolerance to hunger, you can reduce it, you can ride it out. This comes from the mind, not anywhere else.
There is also the simple issue of identity. If you lose weight while taking something, you may quietly think you are someone who needs that thing to stay lean. If you lose weight by changing how you eat, move and think, you become someone who knows they can do it. That difference is enormous when things get tough.
What Does This Means For You
I am pro results that last, it does not really matter to me how we get there. However, we must maintain the results. The study we are discussing today showed that not only did most people regain their weight, but the blood markers associated with health improvements also returned to previous levels. All this says to me that you need to learn the skills, behaviours and mental outlook that actually keep the weight off.
If you are losing weight very quickly, understand there will be a rebound force. The faster you push down, the harder it can spring back up. Slower, more controlled fat loss often feels less exciting but it is far easier to live with afterwards.
Whether you use medication or not, your long term success will always come back to the same things. How do you react to hunger? How do you handle social situations? How do you manage stress without turning to food? Do you have a routine that make good choices easier?
That is the real work I focus on when working with people. These exact same questions are also related to improving your health, your fitness and even how you feel.
Photo – The study in question showing regain speeds and me in a bodybuilding show
Need Support Getting In Shape?
Changing your body on your own without support or an effective system usually ends in failure sadly. To avoid this outcome you can become one of my coaching clients either online or in person. I provide Holistic, Healthy & Sustainable Body Transformations. Contact me to discuss your goals further or see below for more details and the options available to you based on your location / preferences:
Worldwide (Online) –
For transformations, coaching and support wherever you are in the world read more here>>>>
London (Battersea) – If looking for Personal Training Battersea please contact me. I am available for sessions in homes, private gyms or Personal Training Battersea Park. To see my locations please visit my Battersea Personal Trainer page>>
London (Oval / Kennington) – For Personal Training in Oval & Kennington please contact me. I am available for sessions in homes, private gyms or parks.
**************
Read My Book – The Grand Unified Theory of Weight Loss – My latest book is available in print, kindle/ebook and audio formats. You can read more about it and see where it is available here>>>
Follow Me – You can get more great advice, tips, hacks and more by following me on one of my social media channels. Follow Me>>>
Instagram>> You Tube>> Facebook>> Twitter>> Tik Tok>> My Weekly Newsletter>>
**************