Why Weight Loss Sometimes Leads to Gaining More Weight

In general, the phenomenon of gaining more weight despite efforts to lose weight may be caused by a decreased basal metabolic rate, muscle loss, monotonous exercise routines, hormonal imbalances, or short-term crash dieting without establishing sustainable habits. A detailed analysis is as follows:

1. Decreased Basal Metabolic Rate

Excessively restricting calorie intake for rapid weight loss causes the body to activate an energy-saving mode, lowering the basal metabolic rate. When normal eating resumes, the reduced metabolism cannot burn the increased caloric intake, making it easy for excess calories to be stored as fat, thus creating a vicious cycle of "the more you try to lose, the more weight you gain."

2. Muscle Loss

Insufficient protein intake during weight loss forces the body to break down muscle tissue for energy. Since muscle is a primary tissue responsible for calorie expenditure, reduced muscle mass further lowers the basal metabolic rate and promotes a "prone-to-gain-weight" body type. Even if calorie intake remains the same as before, weight gain can occur due to decreased muscle-related energy consumption.

3. Monotonous Exercise

Engaging solely in low-intensity aerobic exercise over a long period leads the body to gradually adapt, reducing the efficiency of calorie burning. Without incorporating strength training, it becomes difficult to maintain or increase muscle mass, thereby limiting improvements in metabolic rate.

4. Hormonal Imbalance

Chronic sleep deprivation reduces leptin (the satiety hormone) secretion while increasing ghrelin (the hunger hormone), disrupting their balance and significantly increasing appetite—especially cravings for high-sugar and high-fat foods. Additionally, lack of sleep impairs insulin sensitivity, leading to greater blood glucose fluctuations, which makes excess glucose more likely to be converted into stored fat, exacerbating weight regain.

5. Short-Term Crash Dieting Without Habit Formation

Relying on extreme short-term methods such as fasting or highly restrictive diets may yield quick results but fails to change long-standing eating behaviors and lifestyle patterns. Once these extreme measures are stopped and old habits resume, weight rebounds rapidly—often exceeding the initial body weight.

Maintaining a balanced diet, diverse physical activity, and regular daily routines is essential. If persistent weight regain occurs, it is advisable to adjust the weight-loss strategy and, when necessary, consult a nutritionist or physician to develop a personalized plan, avoiding health damage from盲目 weight-loss attempts.