Having a weightloss problem?
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
· 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
· 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.