You have thoroughly prepared and decided to lose weight as correctly as possible. We developed a nutrition system for ourselves, planned our physical activities and even started a diary of recording the results. But here the euphoria from the first lost kilograms passed, and the process stopped. Weight stands still, what should I do? The first thought is to tighten the diet, but take your time, this is a dead end. As a result, you’ll still be torn, and the kilograms will return with a gain. In this case, you need to wait a bit. But several weeks pass, and the arrow of the scales still does not move, the weight stands still. What to do in this case, we will decide together.
Plateau effect
That is what this unpleasant phenomenon is called. Every nutritionist knows that the moment comes when the weight stands still. What to do? First of all, do not panic. If you do everything right, then the lull period will pass, and the kilograms will begin to melt again. The main reason for this phenomenon is a slowdown in metabolism. Sometimes this happens in the first week, and sometimes after a few weeks or even months. And all because, trying to get the result faster, you try to eat as little as possible, in response, the body reduces not weight, but energy consumption. As a result , the metabolism slows down and the weight stands still. What to do? You do not need to eat as little as possible, you need to eat properly and eat healthy food.
Let's look at the process of losing weight soberly
Focusing on weight loss, we try to obey all the processes according to one rule - every day the scales should show at least a little less. In order to see at least a momentary result, a person refuses liquid, avoids large meals, even if it is vegetables, low-calorie and very healthy food. And in parallel, he also sits in a sauna, drinks diuretics and laxatives. It should be noted that the depletion of the body will come very quickly, and then the positive dynamics will stop. Disappointment, disruption, weight gain - this is a cycle that many people go through. In the best case, a person will turn to a specialist and ask what to do if the weight stands still. The reasons that the doctor will voice will be listed a bit later.
Our body is a complex system
Every second, a huge number of biochemical processes take place in the body, each of which requires “fuel”, energy. Breathing, heart contractions, maintaining muscle tone and body temperature, cell division - all this requires a constant flow of resources. The body can get energy from two sources - external (food) and internal (fat stores). Theoretically, if you reduce food intake, the body should begin to empty its pantries. But there is a very important psychological component. If you perceive the process of losing weight as violence against yourself, and every day is like torture, then the worried body will protect its reserves by any means, the very first of which is to reduce energy expenditures. To prevent this from happening, you need a good psychological attitude. You are not on a diet, your lifestyle is simply changing. You do not deprive the unfortunate body of the last chocolate bar, but change it for a full and healthy breakfast or dinner.
Life cases
We will clearly demonstrate to you why the weight stands still while losing weight. Imagine a person who for a long time did not want to notice accumulated fat. At one point, he “woke up” and resolutely set to work. And in the most radical way, with the help of a hunger strike. At first, the weight decreased rapidly, about 3 kg per week, and then stopped. There was a strong weakness, and now a person can feel normal, only lying in bed. The last week of fasting - and the result is minus 400 g. Moreover, only 150 g of fat is from them, the rest is the most important protein, that is, liver, muscle, and blood cells.
Let's do some simple calculations. During the week, 150 grams of fat was dumped, this is only about 1,500 kcal. That is, only about 200 kcal per day was spent. Normally, our body simply spends about 1700 kcal per day on the maintenance of all processes without taking into account external physical activity. That is, the metabolism slowed down tenfold.
Refusal to lose weight
After the described stress, a person may decide to abandon the idea of losing weight and start eating as before. But the metabolism will not be fully operational soon, which means that normal nutrition will serve as a source of new extra pounds. It should be borne in mind that the body remembers any violence against itself for a long time. If after some time you try again to enter a hard regime of nutrition restriction, the metabolic slowdown will occur even faster, and it will be even longer to return when you return to normal nutrition.
The reasons why weight stands still
The first and most important reason is a decrease in calorie intake. The fewer calories you receive, the greater the chance that their consumption will also decrease. But there is one caveat: with a moderate, comfortable decrease in the calorie content of the diet, the rate of metabolic processes, on the contrary, increases. No overeating, then there will be no drowsiness. The easier the dinner, the better the dream, and the next morning you will be full of strength and energy. This is the most common answer to the question of why sometimes the diet stays weight. At the same time, a smooth and gradual decrease in caloric intake, on the contrary, leads to an increase in the activity of hormones with a fat-splitting effect.
The second reason, surprisingly, is a violation of the ratio of fats and carbohydrates. If there are few carbohydrates (and it is easiest to get energy from them), then the saving mode is activated. Therefore, slow carbohydrates (cereals) should always be in the diet. In general, this rule refers to the lack of any important element, whether it is amino acids, vitamins, minerals or omega-3s. Therefore, it is very important that the diet is balanced.
Finally, the last reason is too serious physical exertion. A person limits the diet and begins to train hard, but after a week he notices that he practically did not lose weight. But intense exercise does not increase the breakdown of fat, but more often the opposite. They spend energy that the body draws from carbohydrates, fats cannot be split so quickly.
How not to fall into the trap
First of all, you do not need to focus on weight loss. It often happens that the volumes go away, and the weight stands still. This indicates a loss of fluid, which is quickly compensated. You need to develop a clear strategy that will not be too complicated or difficult, and adhere to it. Do not resort to diets, the process of losing weight should not be reduced to a week of self-torture. Sleep well and have plenty. Eat right, there should be enough protein and complex carbohydrates in the diet. Refuse is only sweet and fat. Do not bore yourself with hard training, just walking is a good enough remedy.
If you have already encountered a plateau effect
Do not try to set yourself a regime even more severe than it was. As you can see, this path does not lead to good results. After a couple of weeks, the “tightening nuts” will stop working and the weight will stop again. And returning to your usual diet, you will quickly lose weight again. Try to step back a few steps. Add a small list of foods to the diet, review the nutrition system. You need to make it as comfortable as possible, because this is not a diet, but a new lifestyle. Set aside time for walking, at least a few stops after work, get enough sleep, and soon you will see how the weight slowly but surely begins to decline.