Lactose Intolerance
05/08/2024
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The rate of weight loss depends on many factors such as the person’s initial weight, fat ratio, genetics and activity level. In other words, the weight loss rate of each individual will not be the same. However, in general, the rate of weight loss varies during the diet period. Weight lost quickly at first then slows down and sometimes stalls. This period is called the plateau period.
You started a healthy and low-calorie diet and you were rewarded by seeing that you lost your excess weight in the first period, but within weeks, you may find that your weight loss slows down or even stops without knowing what you are doing wrong. This situation can be seen in almost everyone and is called weight-loss plateau.
A weight-loss plateau is when your weight stops changing. Stuck on a weight-loss plateau can happen to anyone trying to lose weight. Most people may be disappointed when faced with this situation, despite they are still continuing their diet and exercise program.
In such a period, sometimes people can lose their morale, give up their already difficult weight loss efforts and return to their old habits. Definitely don’t act this way. When you accept that the plateau period is normal, as a second step, you will adapt to the rules you need to follow to get out of this situation.
Our body is quite resistant to weight loss. Depending on weight, activity level, and genetics, there is a set point at which our body determines the ideal weight and resists to maintain it.
Since the normal calorie intake is reduced in the early stages of the diet, the energy needed is provided by breaking down glycogen, which is stored in the muscles and liver. Glycogen is partly made up of water. Therefore, when glycogen is burned for energy, it releases water, resulting in weight loss that is mostly water. But this effect is temporary.
When you lose weight, you lose some muscle along with fat. Muscle helps you maintain your calorie-burning rate. Thus, when you lose weight, your metabolism slows down, causing you to burn fewer calories compared to your past heavier weight.
This is also sam efor exercise side. When it comes to the exercise part of your new weight loss routine, your body is also working against you. As you exercise, your body becomes more efficient at saving energy. In other words, the amount of calories burned with the exercise at the beginning decreases gradually for the same exercise with the adaptation of the body. For example, for 30 minutes running you burn 400 calories, but this decreases to 300 calories in the following period.
A slower metabolism will slow your weight loss even if you eat the same amount of calories that helped you lose weight. You reach a plateau when the calories you burn equal the calories you take in.
To lose more weight, you must either increase your physical activity or reduce the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won’t make you lose any more weight.
As explained, the weight loss plateau is the weight you can reach with the specific diet and exercise plan. When you reach the plateau, you should ask yourself if you are satisfied with your current weight. If you want to give more, you need to re-adjust your current plan.
In this case, the things to do can be listed as follows:
Reduce your calorie intake even more. Reduce calorie intake, provided that you do not stay below 1300 calories per day. Intake of less than 1300 calories may trigger the feeling of hunger more and increase the risk of overeating.
Increase the amount of exercise. Do moderate activity for at least 30 minutes a day, 5 days a week. Exercises such as weightlifting or lifting weights to increase muscle mass make you burn more calories. Be more active in daily life, except for sports activities. For example, drive less, engage in activities that will increase your activity.
Re-evaluate lifestyle and eating habits. Make sure you don’t loosen the rules about your current diet. For example, check that you are not increasing your portions or eating more processed foods and snacks. Loosening the diet and exercise rules puts the person on the weight loss plateau more quickly.
Reduce stress level and take care of your regular sleep. Stress has effects on weight gain.
No matter what, don’t give up and turn diet and exercise rules into your lifestyle.
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