What we can learn from The Biggest Loser.

There was an interesting study published in the journal Obesity last year, which followed up some of The Biggest Loser (America) contestants to see how things were tracking regarding weight loss and body composition.The researchers took a bunch of measurements at the end of the 30 week show, and then again six years later (in 2015). Although the contestants had lost an extraordinary amount of weight by the end of the show, six years on, 13 of the 14 contestants had put a significant amount of weight back on and were actually heavier than before they went on the show.The research also showed that the participant’s metabolic rate had significantly slowed down over the 6 years, and they were burning around 500 calories less (about a meal’s worth) on average each day as a consequence of this metabolic slowing.Another thing the researchers noticed that that the contestants experienced significant reductions in the hormone Leptin (the hormone that regulates appetite by telling you to stop eating). By the end of The Biggest Loser show, the contestants had very low Leptin levels, which left them in a perpetual state of hunger. At the 6 year mark, their Leptin levels had increased, but only to about 60% of their original levels. Results also showed that Thyroxin (T4), an important thyroid hormone, was also lower than baseline testing.Some take home messages

1. These kind of extreme, very low calorie diets (VLCDs) can be damaging to us long term (physically and psychologically).
2. Remember that quick fixes often break.
3. Be patient and realistic with yourself. If it’s taken many years to accumulate excess weight, it’s not going to be entirely reversed in a few months.
4. Address and identify the main reasons for initial weight gain.
5. Think long term and big picture.
6. Be pleased with your progress, rather than disheartened that you haven’t reached your final goal...yet!
7. Surround yourself with a great team of people that share your approach.
8. And (of course!) less focus on calories, more on food quality and nutrient density.