Blog 4 Continued "weight plateaus P2"

Secondary Effects of a Plateau; We Burn Less Calories

There is a second effect, as the body becomes progressively lighter, less calories are burned during movements so, the overall energy expenditure also reduces.

The reduction in lean mass and the lowered energy expenditure both help restore energy balance from any initial reduction in calorie intake, and can even slow progress from the extra exercise sessions often undertaken when attempting to lose weight.

The bottom line is the initial 500 calories per day reduction, no longer continues to be effective for losing further weight because the body no longer recognizes that there is a calorie deficit. There will always be an adaptation to match any lowered calorie intake simply because the body needs to conserve energy for survival!

Limit the effects of the Weight Loss Plateau!

The facts above means it is vital that dieters begin by reducing calorie intake slowly, this limits the loss of lean weight and helps keep metabolism high during dieting. Also, any exercise done within the first 10 - 15 workouts needs to be light and for longer durations to enable the energy system to adapt to the change by "switching its gear" into fat burning mode!

If calories are cut too much too soon the body is forced to burn more and more protein especially when glycogen (carbohydrate) stores run low. This seriously lowers the metabolism and dieters hit a period where they just cannot lose any more weight "the weight loss plateau", then when they give up and go back to the old eating habits the body shoots back into a positive energy balance, which causesmany dieters to GAIN BACK FURTHER WEIGHT!

Breaking Out of A Weight Loss Plateau

Fat loss experts believe that many dieters should break away from a diet, maybe for a week, in order to re-stimulate the metabolism by providing essential proteins and energy to build back. Once hormonal influences are stabilized, a calorie deficit can be reintroduced in order to shock the body into fat burning mode.

It will obviously mean no fat loss during the "break", but it helps boost fat loss when you go back to a newly adjusted calorie deficit.

Experts also believe it gives you a physiological break from the stress of dieting.