Getting Rid of Obesity: The Real Challenge

(Translated from an Urdu article published in Monthly Nabz, May 2025, published by Pakistan Medical Association)

Four years into her marriage, Rubina's life looked very different. She was now the mother of two children — and forty kilograms heavier. Before marriage, she had been slim and energetic, but obesity had gradually reshaped not just her body, but her entire sense of self.

Rather than succumbing to discouragement, Rubina decided to take charge. Over the next six months, she lost almost twenty-five kilograms. Within three more months, she shed the rest of the excess weight.

For a while, she maintained her new figure through careful habits. But just four months later, the scales began to tip again this time, with a gain of ten kilograms.

A Universal Struggle

Her experience is not unique. Around the world, countless people fight hard to lose weight, only to watch it return. The challenge is not just losing the kilos, but keeping them off. For many, the dream of maintaining a healthy weight remains just that — a dream. They try again and again, yet repeated setbacks drain their motivation. Eventually, a large number accept obesity as an unchangeable part of their lives.

Weight regain after dieting is so common that many people believe it's inevitable. In fact, past research has shown that for most people struggling with obesity, the weight lost is soon regained — sometimes even exceeding the original amount. This cycle has discouraged many from trying again.

New Hope from Research

Now, a joint study by the University of Pittsburgh and the University of Colorado shows that long-term weight maintenance is possible. According to their findings, people should not lose hope, because with the right approach, this pattern can be broken.

This is one of the most surprising and encouraging outcomes of late 20th-century research.

The study, which began in 1993 and was published in 1998 in the American Journal of Clinical Nutrition, followed 800 American men and women who each lost at least three pounds and maintained that loss for nearly six years. Participants ranged in age from 19 to 85.

What made these results stand out was that many had repeatedly lost and regained weight in the past — on average, a cumulative 260 pounds over several attempts — but had never been able to maintain the loss before. This time, they succeeded.

The evidence is clear: sustained weight loss is achievable, and science now understands more about how to make it happen.

Those who succeeded in keeping the weight off tried a variety of methods until they found the one that worked for them. With every setback, each person learned from their mistakes. By identifying their weaknesses, they were able to figure out which strategies would actually lead to success.

Choosing the Right Approach

Selecting the right method is critical when it comes to losing weight — and keeping it off. David, a 47-year-old man, weighed 100 pounds over his target. The excess weight led to a heart attack. When he was discharged from the hospital, his doctor gave him a blunt warning: either lose the weight or prepare to face the consequences.

David tried fasting, slimming pills, and invested in multiple commercial weight-loss programs. Every time, the results were temporary. "Each time I lost a significant amount of weight, I felt great," David recalls. "But the happiness never lasted. I eventually discovered the reason: after reaching my target weight, I slipped back into my old eating habits. Overeating was always the trigger for my weight gain."

Once David realized that overeating was his main trigger, he began avoiding situations where he might be tempted to indulge. He reduced his portion sizes, slowed down his eating, and made exercise a regular part of his routine — something he had always resisted before. The result was not just weight loss, but sustained weight loss. After his first heart attack, he went on to live another 25 years in good health. Now, at the age of 72, he is more energetic and active than many people far younger than him.

Setting Realistic Goals

David is one of many study participants who learned from their failures and identified the real obstacles in their path. In contrast, many people fail simply because they set unrealistic goals and waste their energy chasing them.

Take Joy from Washington, for example. Standing 5 feet 3 inches tall, she weighed 238 pounds and had a 42-inch waist. Her goal was to lose 90 pounds, and she tried repeatedly — but nothing worked. Then she decided on a more realistic approach: aiming for a weight of 160 pounds and a 22-inch waist, setting smaller, step-by-step goals along the way. This strategy helped her lose 67 pounds successfully.

Finding the Right Method for You

One of the most effective tools for identifying what works is keeping a detailed food log. Writing down everything you eat, in order and without skipping details, can help you spot patterns and make better choices.

The pattern of weight loss and regain is not necessarily a barrier to long-term success. If you're struggling, don't give up — persistence can pay off.

Above all, don't let past failures discourage you. While some earlier studies suggested that losing and regaining weight could be unhealthy and make future weight loss harder, recent research challenges that idea.

Losing Weight: Finding What Works for You

People who want to lose weight are often searching for a method that is completely effective and foolproof. The truth, however, is that there is no single, universally proven formula for weight loss. Yale University psychologist Kelly Brownell explains: "The flood of poorly written, misleading books on dieting has only made the matter more confusing."

Many people seek professional advice or join structured programs. For example, Corrie Lee Farley from Washington turned to a weight-loss organization that didn't ban her favorite foods. By making gradual changes, she managed to lose 70 pounds.

If you can't afford the cost of a weight-loss program or don't have the time to join one, don't lose hope. Many people have achieved their target weight entirely on their own.

Take Jay Wheaton from Texas. He had tried many times in the past to lose weight, and despite repeated failures, he didn't give up. Eventually, he succeeded in losing 90 pounds from his original 235 — and kept it off for nearly 20 years.

I had taken part in some extremely demanding weight-loss programs, but every time I ended up failing. So, I eventually gave up. Then one day, I ran into a friend I didn't even recognize at first — the friend had lost a remarkable amount of weight. With his friend's guidance, Jay began a new routine of healthy eating and regular exercise. Today, at 150 pounds, his weight is perfectly suited to his 5-foot-8 frame.

Make It Personal

Most people in the study followed the same core principles that experts have long emphasized: avoiding foods high in fat and calories, and increasing physical activity. But the key was that they tailored their approach to suit their own preferences and lifestyle.

Willie from Orlando, for instance, cut back on meat and eliminated rich, high-fat dishes from her diet. She significantly reduced her fat intake — something a quarter of the successful participants had done. Experts now recommend that daily fat intake should not exceed 30 percent of total calories. Those who rely heavily on packaged or processed foods should be especially cautious. Labels reading "low-fat" or "fat-free" can be misleading, as these products may still contain more fat than recommended.

The study also found that 40 percent of successful individuals closely monitored their calorie intake.

I learned that it's better to eat something whenever you feel hungry, just enough to satisfy that hunger. In my experience, waiting for a scheduled mealtime only makes you eat more than you should.

Another secret to success was avoiding prolonged hunger. Instead of eating three large meals a day, many found it better to have five smaller meals spread throughout the day.

Exercise

Ninety percent of participants in the study achieved lasting success only after making lifestyle changes that included regular exercise and greater physical activity.

Mary, a 43-year-old nurse, had struggled for years without success before finally losing 75 pounds and keeping it off. Her secret? She minimized her use of vehicles, choosing to walk whenever possible or ride a bicycle instead.

Jay made running a daily habit after returning from work. Corrie Lee incorporated home workouts into her routine, added a daily one-mile walk, and swam every week.

What was the common factor in their success? They all increased their physical activity in ways they personally enjoyed and could sustain — pairing it with sensible dietary changes. The key is to not only exercise regularly but to make yourself more physically active in everyday life than you were in the past.

A Surprising Insight

In the study, 40% of participants said that keeping the weight off was actually easier than losing it in the first place. This may sound unbelievable to those who have struggled—often repeatedly—to maintain their results. Many people around the world have experienced this cycle of loss and regain, and some have given up altogether after multiple failed attempts.

But the research offers hope. These failures aren't proof that lasting weight loss is impossible—they're often the result of flawed strategies. What's needed is not just effort, but the right approach. It takes time, and it's rarely easy, but it's deeply worthwhile.

If so, many once-discouraged people can not only lose significant weight but also maintain it, then this goal is within reach for anyone, anywhere.