Forget about diets: how to trick metabolic memory to lose weight 0 7

This chain of reasoning seems logical: if you want to lose weight, take control of yourself, eat less, and move more. That's true, but in reality, it's not as simple as it seems. Otherwise, how can we explain the frequent story where the coveted numbers on the scale finally bring joy, only to soon find out that the struggle is not over: the weight starts to go up again? And it's good if it doesn't exceed the original mark, although more often than not, this is exactly what happens.

As Lidia Bindyukova, an endocrinologist, explains, our appetite, weight, and energy levels are managed by the endocrine system, which essentially represents a unique form of "biological intelligence." It constantly calculates our energy balance and decides what to do at any given moment. And it doesn't care whether we agree with its decisions or not.

"At the core of this intelligence is a constant chemical dialogue. Its key participants are leptin, produced by adipose tissue, and ghrelin, produced by the stomach. These are not just signals of hunger and satiety, but complex, multi-level messages," Lidia Bindyukova explains.

According to the doctor, leptin is a kind of report that adipose tissue, as a strategic energy depot, sends to the brain. It informs the nervous system: everything is fine, there are enough reserves for all vital processes, and they will last for a long time. Ghrelin, on the other hand, is a request from the operational system, that is, from our gastrointestinal tract. If short-term reserves need to be replenished, it influences our appetite.

If this entire system works as it should, then with sufficient reserves, leptin suppresses ghrelin, and in case of a deficit, it gives the green light.

However, if a person has excess weight that they are trying hard to lose, another system kicks in — a kind of metabolic memory that tries to prevent energy reserves from being spent recklessly.

How it works

With excess weight, especially if it has been present for a long time, this well-coordinated system fails. According to Lidia Bindyukova, leptin resistance begins to develop.

This is when there are plenty of energy reserves, but the brain stops responding adequately to the constant elevated signals from adipose tissue. Instead, it starts to behave as if the reserves are running low and it is important not to spend anything, but only to conserve and replenish. As a result, it slows down metabolism and increases appetite. A similar process, by the way, occurs with insulin resistance, which precedes diabetes.

If such a person wants to lose weight and suddenly starts restricting their food intake, trying to control their appetite with willpower, this is when metabolic memory kicks in.

"Long-standing excess weight establishes a new, elevated reference point for the body. When a person begins to sharply and strictly limit their food intake, the body perceives this not as a beneficial release from excess, but as a direct threat," the endocrinologist explains.

In response to your strict actions, it also reacts harshly — not only slowing down metabolism but also preemptively adjusting the hormonal background to create even greater reserves at the first opportunity.

"Therefore, a body that has experienced the stress of deficit will strive for a long time to return to its previous, familiar volumes, which explains the exhausting cycles of 'loss — gain,'" the specialist clarifies.

To ensure that biological intelligence and metabolic memory stop "getting anxious" and start functioning properly, it is necessary to act gently, without abrupt movements and unexpected impulses. According to the doctor, it is precisely gradual and long-term lifestyle changes that will help convince the internal management system that the new body mass is indeed the safe norm for you.