What causes plateaus when dieting?

[twinphish]

Is it a myth or not that when you diet, your body slows down weight loss (fat loss) in order to preserve itself?

I think its pretty common for people to lose weight faster in the beginning of dieting or am i wrong?

Does anyone know what causes plateaus and how to get over them and kick start the weight loss again?

 

[Sassy69]

Here's the "non-technical" person's view -- your body gets "comfortable" when it gets used to a particular eating pattern -- in the same way that it gets accustomed to a particular training regimen or cardio. When you hit a plateau, its time change what you are doing - sort of shock your system -- an example is when people follow a low carb diet for ever and can't understand why they arent' losing weight. Then toss in some more carbs and all of a sudden they are losing weight again, have more energy and off of MORE food than LESS.

People tend to lose more weight at the beginning of a diet because the body is responding to a big change in its situation, whereas after being on the diet for a while, it will adapt. That's why instead of sticking to the same diet, you need to constantly tweak it to get more efficient results as the body gets conditioned to the current demands.

The cool thing about the body is that it will adapt to most any situation you present it with, or at least try to. But when it gets adapted and you aren't at your goal yet, time to challenge it again to get it to readapt until you hit your goal. At that point, you want to maintain, but you'd probably still need to change up every now and then so it doesnt' get sluggish.

 

[twinphish]

ahhh ok gotcha

thanks a million!

 

[Gladiola]

Is it a myth or not that when you diet, your body slows down weight loss (fat loss) in order to preserve itself?

Agree with Sassy. Just wanted to say - the above is true, not a myth.

BUT... it's only true if your calories are TOO LOW.... i.e. you go so low your body goes into "survival mode". If calories aren't that low, then this is not true.

Survival Mode... since muscle burns more calories than fat at rest and while working, if calories are restricted (your body thinks you're now on a desert island or enduring famine or something) it will hoard the fat (which is really just STORED ENERGY) and burn the muscle away (so you won't need so many calories to survive & thus can continue to LIVE on restricted calories).

 

[wilson6]

Conversion of T4 to T3 is decreased and adrenergic drive is decreased. This all equals a lower metabolic rate. This is why low doses of T3 and ECA seem to help with dieting. It counters the body's attempt to slow fat loss. In addition, many time lean muscle is lost as well, further decreasing metabolic rate. The lower the bodyfat drops, the more resistant further fat loss becomes. May be a signal from fat (i.e., leptin) to the brain.

This is the primary reason why low calorie diets by themselves fail. One must include heavy resistance training, some cardio, physical activity and proper diet (not too extreme). ECA as an adjunct. T3 as a last resort, but by no means a first choice and very carefully. Fat loss should be slow and consistent for best results.

W6

 

[FitFossil]

Something else...

A lot of the weight lost when one first starts dieting can be water. Even so, it is extremely important for dieters to drink LOTS of water. This prevents water retention and aids in the fat-burning process. It is the primary job of the liver to metabolize fat. However, when the body isn't getting enough water, the kidneys can't function as well to remove waste, so the liver has to help the kidneys. This takes the liver away from its job of fat burning.

 

[wlibbe]

Thanks for the interesting topic.

If I usually consume MAYBE 500 calories a day then what can I do to get off the plateau? I think I am on my way down again-just lost another two pounds but do you think if I step up my exercise more that would help? Are you also saying that if I ate MORE that I would lose more weight?

 

[twinphish]

Thanks for the interesting topic.

If I usually consume MAYBE 500 calories a day then what can I do to get off the plateau? I think I am on my way down again-just lost another two pounds but do you think if I step up my exercise more that would help? Are you also saying that if I ate MORE that I would lose more weight?

eeek! what? u only eat 500 calories a day? that can't be right..??

 

[wlibbe]

TwinPhish-

It is true-somedays. Most of the time-there is less. I have an eating disorder-yippee for me-but anyway-that is why that number of calories seems so weird. I have lost 47 pounds and have another 30 to go so I need a kick start!!!

 

[twinphish]

well i am new to all of this myself .... anyone want to field that one?

i think its just what others stated above.. u deprive your body of calories day in and day out, its going to adapt and make you preserve weight..

i'd think you need to change your diet.. add more calories.. ur body isn't going to burn any more fat cuz its trying to protect u