This sudden halt in “delicious” weight loss is called weight loss. Science has given the cause and the way to fix it.
Causes of weight loss
Weight loss is considered a basic biological response of the body. When the body recognizes something that threatens survival, it automatically triggers a series of responses to protect you from that threat.
When we adjust our diet and reduce our calorie intake, the body recognizes that we are losing weight and assumes that the weight is at stake. The body will adjust to the defense, lowering the metabolic rate and burning less energy, slowing our weight loss rate.
The body will also release more appetite hormones called ghrelin, which increases hunger, stimulates eating.
Research shows that this state begins to increase markedly between three and six months after weight loss, leading to weight gain again.
How to “fly” the balance
Dr. Nick Fuller from the University of Sydney (Australia) has come up with solutions to the weight loss situation for people who are losing weight.
Review your weight loss goals
The first and most important thing when falling into a state of weight loss is to redefine your definition of a healthy weight.
Ask yourself: what’s so special about the weight goal I’m aiming for?
Many people use body mass index (BMI) to set weight loss goals, but this number is meaningless. It doesn’t capture the full meaning of a healthy weight, as BMI omits two more significant metrics, body fat percentage and body fat distribution.
If you exercise regularly to lose weight, you will gain muscle or improve your muscle/fat ratio, and muscle will weigh more than body fat. This can cause your weight to increase.
You may also have changed the distribution of body fat, reducing the amount of unhealthy fat stored in the abdomen, thereby reducing the risk of disease.
Ideal waist circumference for men is 90-94cm and women is 80cm, have you reached this number?
Focus on meal ingredients
The current trend is intermittent fasting, but the reality is when to eat and how much to eat at each meal.
Studies show that the morning is the time when the body best uses the calories it takes in. The body burns calories from breakfast 2.5 times more efficiently than from dinner.
Therefore, instead of reducing the number of meals throughout the day, focus on eating enough for breakfast and reducing the size of dinner.
Increase strength training
Relying on diet alone to lose weight will help you lose fat, but you can also lose muscle. This slows down your metabolism and makes it difficult to lose weight in the long run.
You need to incorporate strength training exercises in your gymnastics exercises, typically bodyweight exercises such as push-ups and pull-ups. Planks and air squats are also very effective.
Review the amount of food
When you lose weight, your body needs less fuel, so you need to adjust your calorie intake.
In general, every time you lose 10% of your weight, you need to consume 10% less calories, but don’t starve.
Instead, eat more nutrient-dense foods. You should only eat once a week.
Review your stress levels
Stress will hinder weight loss, because it increases the production of cortisol in the body, thereby promoting fat storage and causing unhealthy cravings.
The best way to reduce stress is exercise. To stay motivated, play a sport you enjoy, no matter what. But also need to diversify activities because repeating the same routine every day will cause boredom.