告别反复长肉！Nature权威揭秘：揭开减肥“回弹”真相，四大实用对策重磅发布

Core Viewpoint - The article focuses on individuals who successfully lose weight through lifestyle changes but experience weight regain, highlighting the challenges of long-term obesity management and effective strategies to prevent weight rebound [7]. Summary by Sections Weight Regain Challenges - A systematic review and meta-analysis indicate that approximately 75% of individuals who lose an average of 14 kg through lifestyle interventions will experience weight regain within about 5 years [7]. - Weight rebound is not limited to those who undergo lifestyle changes; individuals who have weight loss surgery or stop medication also face similar challenges [7]. - There is significant variability in weight regain among individuals, with some maintaining weight loss for years while others revert to their original weight within months [7]. Physiological Mechanisms - A 2022 study found that macrophages in adipose tissue produce elevated levels of lipopolysaccharides and cytokines during obesity, which remain high post-weight loss, indicating a "fat memory" that increases the risk of weight regain [9]. - A 2023 study published in Nature Metabolism revealed that obese individuals have a diminished brain response to nutritional stimuli, which may contribute to long-term adaptations that lead to weight rebound after weight loss [9]. Strategies to Reduce Weight Rebound Risk 1. Dietary Adjustments - High-protein, low glycemic index (GI), or low glycemic load diets can help reduce the risk of weight rebound. Foods that promote satiety do not lead to significant differences in weight rebound when caloric intake is controlled [11]. - An anti-inflammatory dietary pattern, including olive oil, tomatoes, leafy greens, nuts, fatty fish, and fruits, while minimizing refined carbohydrates, fried foods, sugary drinks, red meat, and margarine, may also lower rebound probabilities [11]. 2. Increased Physical Activity - Regular exercise improves leptin sensitivity, enhances sympathetic nervous activity, reduces hunger, increases satiety, promotes fat oxidation, and preserves muscle mass, all of which contribute to maintaining weight loss [12]. - While the effectiveness of different exercise types (aerobic, high-intensity interval, resistance training) is still debated, higher overall activity levels correlate with better weight maintenance outcomes [12]. 3. Pharmacological and Biomedical Interventions - In addition to diet and exercise, pharmacological treatments and other biomedical strategies are recommended to prevent weight rebound, such as reducing adipose tissue mass for more stable weight control [13]. 4. Individualized Management and Ongoing Research - Weight rebound is influenced by multiple factors, including diet, exercise, medication, and biomedical interventions. Future research should focus on different populations to explore more effective long-term management strategies [14]. - Overall, weight rebound is a common challenge in weight loss journeys, but through scientific dietary practices, regular exercise, appropriate pharmacological interventions, and continuous individualized management, more sustainable weight loss outcomes can be achieved [14].