Hola amigos,
We’ve all been there. You lose weight, feel great, but then the weight comes creeping back.
Here’s the reason why you’re not losing fat for good:
Fat cells don’t disappear. They just shrink.
When you lose weight, your fat cells shrink in size, but they don’t vanish.
Your body doesn’t forget its fat cells, and they’re designed to expand again.
This is why many people regain weight after dieting or weight loss programs, it’s not just about the calories in and calories out; it’s about the behavior of fat cells.
If you’re new here, before I stepped into boardrooms, I graced the cover of Men’s Health and Men’s Fitness 6 times (the last time was 4 years ago), so I know a thing or two about fat loss.
The Biology Behind Fat Cells
Our fat cells are built to adapt.
When we overeat, they grow, not just in size, but in number.
Lose weight, and they shrink back down… but they don’t vanish.
They lie in wait, ready to fill up again the moment old habits creep back in.
Fat cells remember their previous size, and the body does its best to return to that baseline.
Why Does This Happen?
Fat cells are part of your survival mechanism.
They remember when you were storing fat and instinctively know how to do it again.
It’s like your body is in constant “survival mode,” prepared to store fat if resources become scarce.
Modern day “scarcity” is different.
We’re not facing famine anymore, but our bodies still operate on that ancient survival programming.
When we stress, overeat, or move less, the fat cells remember their previous full state, and they get ready to expand.
The Cycle of Weight Regain
Most people who lose weight and gain it back are following the same pattern:
- Fat cells shrink — weight loss happens.
- Fat cells remember their old size.
- Old habits return — overeating, lack of exercise, stress.
- Fat cells expand again — weight regains.
The S3 Formula: Shrink, Strengthen, Systemise
The key is building habits that stop fat cells from growing back.
- Shrink the old mindset
When the goal is temporary, so are the results. When the identity changes, the results last. - Strengthen the body
Muscle cells burn 3–5x more energy at rest than fat cells, storing signals. - Systemise your habits
Fat regain happens when your environment defaults to stress, hyper-palatable food, and poor sleep.
That’s it for today, amigos.
One last thing…
Nothing changes if nothing changes.
FAQs
- 1. What causes weight regain after dieting?
- Weight regain occurs because fat cells remember their previous size and can expand when old habits like overeating or lack of exercise return.
- 2. Can fat cells disappear completely?
- No, fat cells don’t disappear. They shrink, but they remain in your body, ready to expand again.
- 3. How do I calculate my visceral fat?
- You can calculate your visceral fat using a specialized tool or method that measures fat surrounding internal organs. This often involves a body composition test or specific measurements.
- 4. What is the S3 Formula?
- The S3 Formula involves shrinking old mindsets, strengthening the body through muscle-building, and systematizing healthy habits to prevent fat cells from expanding again.
- 5. Why do fat cells store more fat?
- Fat cells store more fat as part of your body’s survival mechanism. They are designed to remember when they were full and will refill when conditions like stress or overeating occur.
- 6. How can I stop fat regain?
- To stop fat regain, you need to focus on lasting habits that change your environment, such as managing stress, avoiding hyper-palatable foods, and improving sleep.
- 7. How long does it take to lose stubborn fat?
- With the right approach, you can expect to shift stubborn fat within 8 weeks, especially if you focus on the key habits of shrinking, strengthening, and systematizing.
- 8. What is the role of muscle in fat loss?
- Muscle burns more energy at rest than fat, which helps boost your metabolism and prevents fat cells from expanding.
- 9. Can a mindset change help with fat loss?
- Yes, changing your mindset to focus on long-term wellness rather than temporary goals can help sustain fat loss results.
- 10. Why is stress a factor in weight gain?
- Stress triggers the release of cortisol, which can cause fat cells to expand, especially in the abdominal area, leading to weight gain.
