How many times have we been subjected to a diet, with good initial results, to then observe a halt in weight loss. This also happens in many people who, despite leading a balanced life (with lots of training and healthy eating) they encounter enormous difficulties in losing weight.
The phenomenon in question takes the rather disturbing name of "block of metabolism".
In this article we will try to provide answers and give useful information, also drawing on the experience in the field of Dr. Andrea Biasci, teacher and founder of Project Invictus.
There are three main reasons so we can no longer lose weight.
Index
1) We lose weight too quickly
Often, driven by enthusiasm and the desire to lose weight quickly, we undergo very restrictive diets and heavy workouts. This can lead to rapid weight loss that does not respect the body physiology. We therefore find ourselves thinner where we would not want, with the fat still present on the hips, buttocks and belly. This is because the lean mass, which should be preserved as much as possible. The in fact, weight loss should be the 75% of the fat mass, while only the remaining 25% is borne by the lean mass.
2) We cut too much carbohydrates
It is known that a substantial reduction in carbohydrates contributes to weight loss. This is because it leads to a state known as insulin calm which contributes to fat burning. Insulin is a hormone produced in response to food intake (particularly carbohydrates / sugars). The greater the sugar content in the diet, the greater the secretion of insulin, which is responsible for disposing of these sugars by moving them into the insulin-dependent tissues. The reduction of carbohydrates also helps to lose weight because glycogen and water are disposed of. However, yesand we reduce the intake of too much carbohydrates through the diet we inevitably expose ourselves to a slowing down of the metabolism. This is why it is recommended to cycle carbohydrate loads, in order for the body to preserve the Leptin (a hormone involved in the regulation of appetite and metabolism) and does not lose its affinity with it cup sugar.
3) We make the diet at the wrong time
To lose weight effectively is not enough to undergo a low-calorie diet. Before going on a diet it is necessary to prepare the soil, create that is, the optimal metabolic conditions. This is achieved with patience and perseverance, learning first to eat properly and raising the metabolism.
Tips for losing weight when you can't
- During the diet it is important to keep the intake high protein, because these help preserve lean mass and reduce the feeling of hunger.
- It is important to create a food diary to keep track of what you eat and the calories ingested.
- Localized weight loss (I only want to lose weight in the thighs or buttocks) is a false myth. It is the body that decides where to get the calories we burn.
- The diet must always be accompanied by regular physical activity, such as CrossFit® or bodybuilding because they allow nutrients to be conveyed to the muscles and adequately "stress" the muscle tissues.
- During the weight loss period it is important to make carbohydrate refills. This is because prolonged low-calorie diets with few / no carbo risk affecting part of the basal metabolism.
- To lose weight you need time and perseverance, respecting the times of the organism and its physiology.
If you liked the article, remember to follow us on our channels Youtube, Facebook e Instagram!