After a few weeks of dieting many people start to experience trouble losing further weight. Most problems start to occur when the body has had time to adapt to a new diet, exercise or a change in lifestyle. Its important to understand possible reasons why these problems occur, because having trouble losing weight often leads to a lowered motivation to exercise and a lost interest in becoming healthier.
Human body adaptations which contribute to slow weight loss
Physiological effects...
· energy balance regulation causes the body to adapt to the amount of calories you decide to consume
· decrease in metabolic rate after calorie reduction, caused from the net loss of protein & hormonal changes
· decrease in total energy expenditure due to a lighter body after losing weight
· less energy expended from Thermic Effect of Food (energy cost to digest & assimilate food) - less food eaten equals less TEF
Exercise effects...
· Efficient energy system (fitness) develops when constantly repeating same exercise - lowers calories burned
· Better coordination developed from repeating same exercise - lowers energy expenditure
· Exercising too hard too soon forces cells to burn more carbohydrates and less fat
Diet effects....
· Reduction in food often reduces sodium intake causing net loss of water - water loss slows as sodium loss slows
· Rapid reduction of food intake triggers starvation mode & lowers metabolism quickly
· Skipping meals too often may produce intense food cravings caused by lower blood sugar levels
Possible mental effects....
· Lack of motivation - from lack of results
· Low self esteem - negative thought patterns
Everyone will experience the physiological and exercise effects when losing weight however, not everyone will experience all other problems when losing weight. It depends on a few personal factors as to which effects are experienced. For example, some people may not consume a diet made up of high-salt foods, in this case water loss may not account for much of the weight loss.
Try the following tips when having trouble losing weight
1. Keep active with regular exercise
2. Do not starve yourself when attempting to lose weight
3. Lower calorie intake gradually, lowering calories to much too soon doesn't give you much adjustment when weight slows
4. Consume plenty of low calorie, high fiber foods
5. Consume more natural foods high in complex carbohydrates and reduce highly processed foods loaded with extra fat, sugars and salt
6. If doctor approves try weight training to help the body hold on to lean weight while losing fat
7. Try to change workout routines and gradually challenge the body to adapt to higher levels
8. Don't train too hard too soon, gradually build up intensity levels as fitness levels increase
9. After a few weeks of exercising try to work the whole body during each workout to boost calorie burning
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