Beating The Weight Loss Plateau

The concept of weight loss plateau is based on this: Our body doesn’t want to change. It will always try to maintain its current state. This is something affecting every human and thousands of years of evolution show us that it is not changing any time soon. 

Previously we explained how losing weight is only possible when we eat fewer calories than we burn. We call the difference “the calorie deficit”. 

Let’s suppose that a person starts a weight loss program. Before starting the program and while being at a constant weight, the person is eating as many calories as he or she is burning. 

Adaptive Thermogenesis

When starting any sort of diet, the person will start to eat fewer calories than he or she burns. That will create a “calorie deficit” which will cause the person to lose weight. 

However, as we continue to eat less calories than we burn and start to lose weight, our body will try to stop this weight loss. How? By starting to burn less calories. That will cause the calorie deficit to gradually diminish and once it goes to zero our body will stop losing weight, even though we are still eating fewer calories compared to when we started the diet. 

You are most likely familiar with this phenomenon which is called by scientists “Adaptive Thermogenesis” or the weight loss plateau. According to scientists, it is the reason why most people who go on diets end up being condemned to a lifetime of eating restriction. 

Burning Less Calories?

And it can get worse. Once your body starts to burn less calories than normal its very hard to preserve it even if you start eating normally again. This is what caused the participants of the biggest loser to regain their weight even though most of adopted healthy eating habits after the show. 

The question I am sure you have at this point is. How can I stop this? How can I stop my body from going into a low calorie burn mode? 


Low Calorie Burn Prevention

Years of research have shown that a series of measures can prevent this phenomenon. Some of them are:

  • Weight training 
  • Re-feeding weeks 
  • Eating more protein 
  • Maintain a reasonable deficit of 30% of your daily caloric needs during your diet

 

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