Weight loss plateau, how to get pass it ?

The setpoint theory, Obesity protect obesity and hormonal adaptation to weight loss

The setpoint theory

The setpoint theory said that your body naturally tries to maintain a certain weight where it is most comfortable. The human body uses regulatory mechanisms to keep its weight within this natural set point range.

For example, If you do not eat enough to maintain your weight, then your metabolic rate slows down to spare the available calories. Keep your body weight to its set point. Not only metabolism effect by this, but another regulatory mechanism is also hunger - if the body is not getting enough energy, you will feel more hungry, and/or be more preoccupied with food.

Hormonal adaptation during weight loss

  • decrease Thyroid hormone => reduce metabolic rate

  • decrease Leptin (satiety hormone,helps inhibit hunger) => increase hunger

  • increase ghrelin ( hunger hormone,stimulates appetite ) => increase hunger

  • decrease insulin => increase hunger, reduce muscle mass

  • decrease sex hormone => reduce sexual function

  • increase Cortisol => water retention

Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight due to our body adaptation to weightloss to keep BMI set point.

How can you overcome a weight-loss plateau?

  • Add more exercise ; As you lose weight, you lose some muscle along with fat. Muscle helps keep the rate at which you burn calories (metabolism) up. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.

  • Reset your weight set point ; sustainable weight management should done in cycle fashion from induction phrase which has goal to reduce 5-10% of body weight then maintenance phrase which is the phrase that you build your muscle back then continue another cycle if you still not reach your total weight loss goal.

  • Being active ; help increase fat burn in plateau phrase by increase your metabolism

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