“If you gain weight back, that often leads to feeling demotivated and you go back to your old eating habits.”Ī better approach: Adopt strategies aimed at boosting your overall health and reducing inflammation, with weight loss as a potential side effect. “If you start losing weight by following a diet, particularly if it’s restrictive, that can backfire when you hit a plateau,” she says.
Take a Big Picture Viewįocusing only on weight loss to break the inflammation-fat connection can be problematic, according to Boston-based dietitian Erin Kenney, MS, RDN, because like any resolution, it’s easy to get discouraged if you set big goals and find yourself falling short of them. (Losing just a few pounds can also improve metabolic markers.) That means minor progress can lead to long-term results, especially if you view inflammation reduction as a slow-and-steady strategy. “EvenĪ small amount of weight loss can reduce inflammation, and when your inflammation goes down, it can improve your overall health,” he says. It’s an ugly cycle that can be tough to break, notes Li, but it’s definitely worth trying. (The latest science on physical activity’s benefit on overall health - even when there’s obesity - makes this particular side effect of increased inflammation especially damaging.) Research published in Frontiers in Behavioral Neuroscience suggests even low levels of inflammation can lead to persistent fatigue, which means you may be skimping on activity or avoiding it altogether. Also, he adds, inflammation may cause low energy. Without proper functioning of it and other hormones related to hunger and satiety, Li says it can be much easier to overeat and gain weight. Inflammation also interferes with the regulation of leptin, a hormone that signals when to eat and when you’re full.
Interestingly, this inflammation remains only until the excess pounds come off. A 2019 study published in Metabolism Open found that as weight increases, so do inflammatory markers in the blood. While that’s advantageous in the short term, keeping too much of this tissue around can trigger the release of a certain type of immune cell, called macrophages, that prompt more inflammation throughout the body. Fat stores energy and releases fatty acids when the brain perceives that you need more fuel. While it might seem like fat is inactive, similar to what you’d see in a marbled cut of steak, Li says the opposite is true. When you gain too much weight, your body produces more of a type of fat called white adipose tissue. But the good news is some easy lifestyle shifts can help you break this cycle.” The Backstory “Unfortunately, this doesn’t resolve on its own, particularly if you continue to maintain habits that increase inflammation, such as eating unhealthy food and being sedentary. “When you’re caught in this cycle of weight gain and chronic inflammation, it affects far more in your body than you might think,” he says.
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