Why You Regain Weight (and How to Stop the Cycle for Good)

Losing weight is the easy part. Keeping it off is where up to 95% stumble over the next 3–5 years. In this episode, JJ breaks down what actually drives weight regain (metabolic adaptation, hunger hormones, reduced TEF and NEAT), the “fat overshoot” trap, and the exact habits from the National Weight Control Registry that successful maintainers use long term. You’ll learn how to protect lean mass, keep hunger in check, and design a lifestyle that makes maintenance achievable.

Chapters:
00:00 Intro: Why keeping weight off is harder than losing it
01:00 The body’s “metabolic brake” after weight loss (RMR, TEF, NEAT)
03:20 Hunger hormones 101: leptin down, ghrelin up
05:05 The Biggest Loser study and metabolic adaptation
07:00 Fat overshoot and why where fat returns matters (visceral vs. subcutaneous)
09:05 Who’s most at risk and how to minimize lean-mass loss
12:00 Exercise matters more for maintenance than loss (how to program it)
16:00 NEAT: step goals and simple ways to raise your daily burn
20:00 Breakfast and appetite regulation (how to build it right)
22:00 Tracking and weekly waist/hip checks
26:00 Practical toolkit recap + next steps