If you are one of those people who are in the habit of doing physical activity and following a healthy diet in order to reach their ‘ideal weight’, surely you have experienced that shedding the first kilos is easy, but Later it is difficult to lose the previous one. Thus, every time you weigh yourself on the scales, you see that the arrow neither moves forward nor backward.
But don’t be discouraged or discouraged: this is a normal phase that weight loss plateaus And just as it has a scientific explanation, so does it have a solution, indicating nick fuller In an article in The Conversation, an obesity expert at the University of Sydney.
Why does weight loss stop?
If you continue with the same diet and exercise routine over a long period of time, we experience something called metabolic adaptation A defense mechanism of our body against the threat of food shortage.
The first reason is that as you lower your body fat, your metabolism slows, so you burn fewer calories than you do when you’re overweight. That slow metabolism is because fewer calories are needed to maintain a lean body composition.
Another reason is that weight loss is always accompanied by an increase in appetite. This is due to the hormone leptin, which regulates our appetite from the fat we store. More fat, less appetite, and so on in the opposite direction.
How to remove it?
- Do more strengthening exercises: Incorporating exercises such as dumbbell presses, push-ups or planks to increase your muscle mass will help you burn more calories. At least 300 minutes distributed throughout the week is recommended.
- Adjust your calorie intake: The less you weigh, the fewer calories you need. Therefore, if you have reached a dead end, it is recommended to reduce calories without dropping them below 1,200, as you will not be able to avoid hunger and the risk of overeating will increase.
- Increase your breakfast and reduce your dinnerIt has been shown that we burn 2.5 times more calories in the morning than at night. So try to have a good breakfast and a light dinner.
Now, if thinking about losing kilos generates more frustration and stress than motivation, it is also valid to look at the weight you are trying to achieve and evaluate whether it is in line with your goals. What’s so special about that.