Weight Gain: Why is it so hard to lose weight?

This is a scenario that many are familiar with. You wake up in the morning. You step on the scale tucked neatly under your bed. You see the number, and your heart drops.

‘Did I really gain that much weight?’ ‘No wonder my favorite pair of jeans seem a little tighter these days.’  ‘Sigh, should I go on another diet? But, I just got off one last month!’ 

You reach for your phone and type in, ‘How do I lose weight fast?’

Ah. The million dollar question.

Why is it so hard to lose weight and so easy to put it back on (plus some more)?

The Obesity Pandemic

Half of Malaysians are overweight or obese. According to the National Health and Morbidity Survey (NHMS), out of the 50.1%, 30.4% of Malaysian adults are overweight, and 19.7% were obese in 2019.

An old study in 2003 found that obesity rates were highest among the Malays, whereas Indians dominated the overweight category. Moreover, those aged between 40-49 years were more likely to be overweight or obese.

It is no wonder, with Malaysia being a food haven and the sedentary lifestyle we have come to adopt, why we are considered the ‘most obese’ country in Asia. We Malaysians love our food, and our waistlines show it.

I’ve tried everything – Nothing seems to work!

Sound familiar? You’re not alone.

It can be an extremely frustrating and tiring journey for many. We religiously take on fad diets, ‘supplements’, detox teas, and juice cleanses. We spend our money on quick weight loss programs. Yet, the scale does not budge. Stubborn fat refuses to shed off.

Many who lose the weight would then gain it back a few months later. If someone were to invent a magic ‘pill’ to lose weight, one would revolutionize the health industry as we know it. 

In the meantime, how can we successfully achieve weight loss?

How Do I Lose Weight? (And keep it off?)

We have now come to the main reason you clicked on this article.

Before we jump in, here are some questions to start you off on this journey:

1. Are you going in with your eyes wide open?

Embarking on this journey, recognise that long-term weight loss requires a lifestyle change and commitment, not a quick fix. Be prepared to make lasting changes to your diet and habits. 

However, it is not as daunting as it seems! Lasting changes do not need to be drastic. Make one small change, and slowly introduce more habits to your lifestyle. 

Recognise that it is about sustainability. It is a marathon, not a sprint.

2. What drives you?

Grab a pen and paper for this: Why do you want to lose weight? What are your health goals? What steps can you take to achieve them? 

Ask yourself, why? Willpower will only get you so far. However, a clear vision will sustain you when the going gets tough.

3. How can I make this journey sustainable and enjoyable?

Losing weight should not be a chore! Remember, it is a lifestyle change, not a quick fix. 

Healthy food can be just as tasty and easy to prepare. With many simple and healthy recipes online, a healthy lifestyle is achievable and enjoyable.

Now that you have your why, let’s move on to your how.

Fuel Your Body! 

No, we do not need to go on another fad diet! Remember- sustainability is key. 

However, here are some eating habits that we can introduce:

1. Eat in a calorie deficit. 

Opt for foods that have high volume and low calories. For example, oats, soup, and chia seeds. Swap out roti canai for chapati or thosai at the mamak. 

Order ‘kopi C kosong’ rather than the standard ‘kopi’ at your local coffee shop. These little changes can shave off the unwanted calories.

2. Reduce foods with refined carbohydrates, processed meats and foods high in sodium and trans fat. 

These include white rice, white bread, pasta, breakfast cereals, potato chips, fast food and sweets. They also happen to be high in calories.

3. Consume unprocessed red meats, poultry, eggs and milk in moderation.

Instead, we can add fish, legumes, yogurt, nuts and legumes into our diet.

4. Eliminate sweet drinks and sodas!

Juices, sodas- even alcohol have a high-sugar content which translates to unnecessary calories. Instead, we can hydrate ourselves with water, black coffee and tea- spice it up with lemon-infused water for some extra taste!

5. Eat your greens! 

Load up on fibre-rich foods like vegetables and fruits. Not only are they low in calories, they also fill us up longer. They are also packed with nutrients, antioxidants and vitamins.

6. Eat smaller portions

Add healthy snacks like fresh fruit, carrots with hummus or nuts in between meals.

7. Track your progress!

Food diaries can be extremely helpful in tracking our calories. Lifesum, FitnessPal and Lose It! are some of the many free apps available online. 

We can also track our activities, workouts and weight. Tracking habits will empower us  to achieve our weight loss goals (and stick to them too). It can be fulfilling, not restrictive.

Get Up and Move!

Studies have found that incorporating exercise into our lifestyle can help maintain weight loss. Working out helps boost our metabolism and reduce hunger, while exercising suppresses our hunger hormones, reducing our appetite – thus making us eat less. 

It also generates a calorie deficit by increasing the number of calories burnt. There are many ways to move our body – a 1-hour walk, a 30-minute strength training session, a Zumba class, or even a badminton session with our colleagues – block out some time daily to go out and sweat! You will not regret it.

Other small lifestyle changes can include taking the stairs instead of the lift. Exercise should and can be enjoyable!

I’ve been eating and exercising well! Why am I still not losing weight?

Did you know that medical illnesses could potentially derail you from your weight loss goals too? Weight loss is multifaceted, and not just dependent on diet and exercise.

You have been making healthier food choices, eating in a calorie deficit and exercising 3-4 times a week. Why is there still no progress? It can be mentally grueling to not see the results we think we ought to have.

Medical illnesses such as: 

Hormonal disorders like hypothyroidism or polycystic ovarian syndrome (PCOS).

Hypothyroidism is a thyroid condition that slows down our metabolism, making it harder to lose weight. Some signs include tiredness, unexplained weight gain, constipation and constantly feeling cold.   PCOS affects women who are in their childbearing age . Signs include irregular or no periods, acne and extra facial or body hair. You can read more about it here.

Heart diseases 

Heart failure is a disease where the heart cannot effectively pump blood to all parts of the body. This might make us gain extra fluid around our legs, feet and ankles; leading to weight gain.

Eating disorders like bulimia

Bulimia is a vicious cycle of binging on foods and purging it out after. Most people who struggle end up gaining weight over time, because vomiting does not ‘remove’ calories. In fact, the weight lost is mainly water weight, and not true weight loss.

Sleep disorders like sleep apnea

Sleep apnea prevents us from having a good night’s sleep. It throws our hunger hormones (ghrelin and leptin) off-balance; making us feel hungrier throughout the day.

High ghrelin levels will cause us to feel hungrier, whereas high leptin levels suppresses our appetite. A bad night’s sleep will increase ghrelin and lower leptin levels in our bodies, leading to weight gain.

Chronic stress and depression 

Stress releases a hormone in our bodies called cortisol, which slows down metabolism, making it harder to lose weight.

If you are unsure if you have any of these conditions, book a consultation or health screening with your doctor today.

Medicines can also play a factor

If you take drugs for:

• Allergies

• Birth control 

• Depression 

• Epilepsy 

• High blood pressure or

• Diabetes mellitus, 

Consult your doctor – they may be able to change your medications. These drugs might be stopping you from achieving your weight loss goals!

Nothing still seems to work! What should I do? 

If you have exhausted all options, and your BMI still remains stubbornly high, perhaps it is good to consider obesity surgery (bariatric surgery) as a last resort. There are 2 types of surgery that you can opt for. 

You can read more about this form of surgery here.

In conclusion

Successful weight loss for us Malaysians is achievable! It is important to bear in mind that there are many factors as to why the number on the scale isn’t budging. 

Remember, sustainability is key. It is a marathon, not a sprint. Be kind to yourself! Enjoy the process. Build healthy habits. 

We can achieve our health goals without costing our relationships, time or the quality of life. Our body is the only one we will ever have. Invest well. 

Do not be afraid to seek professional help or book yourself a consultation if needed!