What does weight loss mean?
Weight loss is naturally a rather unwelcome signal for our body, which interprets it as a risk of nutritional deprivation.
Losing weight can be a signal that something is wrong and your brain will send a signal to your stomach to encourage you to eat, hence the desire to eat when you are in a calorie deficit.
Losing weight is fairly easy at first (depending on how many kilos you want to lose). The principle is to reduce the number of calories you consume, increase your energy expenditure by burning calories when you engage in physical activity and/or change your eating habits.
When we talk about weight loss, we are mainly talking about losing the fat contained in the adipose tissue, i.e. the fat cells called adipocytes, but it is the whole body that undergoes and participates in the change.
As the metabolism is genetically programmed to store energy (in the form of fat) in the event of a major famine, the loss of this energy is abnormal.
The weight loss plateau
The weight loss plateau is the phenomenon that occurs when energy expenditure equals calorie intake and a comfort zone is established.
Generally speaking, physical exercise becomes much easier as the body gets used to it and self-confidence increases as a result of the weight loss, to a greater or lesser extent, during the first few weeks.
Here are a few suggestions to combat stagnant weight loss:
Modify your fitness routine
Physical activity is essential for transforming fat mass into muscle mass, increasing energy expenditure and therefore promoting weight loss. Increase the load at the gym, for example, and vary your physical activities so that your body doesn't get used to the same exercises. To optimise your efforts, you need to vary!
You should also be aware that muscle weighs more than fat and that you may be surprised to feel slimmer (waistline, for example) without having really lost weight (figure on the scales).
Drink more water
For your information, weight gain can be due to water retention, and drinking enough water can solve this problem (sounds contradictory but it is). Drinking 1.5 litres of water a day is the minimum recommended.
Eat more plant proteins and vegetables
Fruit and vegetables contain fibre, which is essential for regulating intestinal transit. You can eat good quantities of vegetables for a low calorie intake. Fibre makes you feel full, traps fat and helps it to be eliminated, and also helps to regulate blood sugar levels. Pulses (lentils, beans) and wholegrain cereals are also very high in fibre.
Plant- based proteins have a satiating effect. They are therefore an essential part of a balanced diet (such as tofu, edamame, lentils, peas, soya-based tempeh and beans).
De-stress
Stress leads to the release of the cortisol hormone. Its continuous action leads to the storage of fat in the abdomen, the storage of sugars, the loss of muscle mass and an increased appetite for fatty and sugary foods.
Get enough sleep (ideally 8 hours)
Sleep is essential, so don't neglect it. Scientific studies have shown that a lack of sleep can be linked to excess body fat.
A few recommendations for ideal conditions: bedroom temperature between 16 and 18°C and sleep in a dark room.
Remember that the more weight you lose, the slower your weight loss will be. It becomes more difficult as you get closer to your ideal weight or as you reach your healthy weight.
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