Anyone who has undergone a weight loss program for clinical reasons has realized something: The last ten pounds are the hardest to leave behind. Even if you are following the same diet, same habits and same exercise plan.
as elaborated by investigator nick fuller In conversation, there is a scientific reason why this happens. understanding it can also give us key to solve this problem,
Understanding the ‘plateau’ of weight loss
‘Plateau’ The process of weight loss is a matter of basic biology. When our body registers something it perceives as a threat to its survival, it initiates a series of physiological mechanisms to protect itself.
Due to its high water content and low calorie percentage, grapefruit is not missing from any diet. It has an interesting contribution of vitamin C, folic acid, antioxidants, potassium and magnesium, among other components. It is mostly consumed in juice, although it is also very useful in salads.
This is exactly what happens with the caloric deficit (the expenditure of calories over intake) that is necessary to lose weight; The body knows it is losing calories and registers it as a threat. It does this by making adjustments to protect itself, such as slowing metabolism and burning less energy, also slowing the rate at which we lose weight.
At the same time, secretion of a hormone called ghrelin increases, which promotes feelings of hunger and conserves energy stores in the form of fat.
reset goals
Research has shown that this phase usually begins within three to six months of persistent weight loss, and is often followed by weight gain. Therefore, people who need to lose a significant amount of weight usually have some before they lose the last ten pounds.
Stock image of a salad.
Be that as it may, it is clear that once this phase is over, the weight loss program will require modifications to adapt it to the new circumstances.
On the one hand, it may be necessary to redefine the weight goal we are trying to achieve. In this sense the objectives should always be adjusted according to clinical and aesthetic criteria. Thus, for example, we should not rely strictly on classic cues based on body mass index, as they ignore two fundamental factors: body fat percentage and body fat distribution. The goal should, ideally, be supervised by a professional.
adjusting to continue losing weight
On the other hand, paying attention to the dimensions of each meal can also help us to continue progressing from this point on. For example, available evidence suggests that the calories eaten at breakfast are those the body burns the most, so emphasizing this food over others may increase the efficiency of our metabolism.
Also, the type of exercise can make a difference. Predominantly diet-based approaches risk loss of muscle mass, which further slows metabolism. Instead, strength training speeds it up, as the body needs to invest energy into building more muscle.
Similarly, we must also keep in mind that while losing weight, our body’s energy expenditure for the same functions is less, so it will be necessary to adjust the amount of calories we eat.
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