Many people who frequent the gym have the common goal of losing weight, which is a dynamic process with its highs and lows. A weight-loss plateau is quite common, and it’s not always a bad thing. Working with a registered dietitian or other healthcare providers who can assist you in developing a personalized, trackable program will be beneficial because each person’s body responds differently to calorie restriction over time (also known as adaptive thermogenesis). Given that, here is what you need to know about the contribution of adaptive thermogenesis to weight loss.
HOW DOES ADAPTIVE THERMOGENESIS WORK?
The process by which your body adapts to calorie restriction over time is called adaptive thermogenesis. Adaptive thermogenesis, often known as “starvation mode,” is a term used to describe the idea that when you lose weight, your body makes adjustments by reducing your metabolism to conserve energy. Additionally, leptin levels are disturbed during weight loss. Leptin, also known as the “satiety hormone,” suppresses hunger and controls energy balance. As a result, a weight-loss plateau or even weight increase might occur as a result of these two causes (slowed metabolism and disturbed leptin levels).
MANAGING A HEALTHY METABOLIC SYSTEM
- Refrain from yo-yo dieting.
Instead of making a sudden, radical adjustment, it is advisable to lose weight gradually and consistently. Very few people can sustain extremely severe or restrictive diets over extended periods. The rebound is more likely the more extreme the condition. 80% of people who lose weight typically gain some, all, or even more of it back over time. Long-term success is more likely for weight loss that occurs more gradually, with smaller energy deficits over time. Many people unknowingly engage in weight cycling, such as intermittent extreme cleansing, periodic Paleo adoption, and switching between keto and other diets. Putting on weight again alters your body composition, which harms your metabolism and keeps you from reaching your weight-loss objectives.
- Be careful to consume adequate food. Protein in particular.
Protein aids in weight loss, satiety, and the development of muscle. High-quality proteins should be a part of every meal to help decrease the absorption of sugar because they don’t cause blood sugar levels to rise as sharply as carbohydrates can.
Generally speaking, most people require at least 1,200 calories per day to fuel their daily chores, metabolism, and physical functions. More is typically required by those who are more active and regularly exercise. In addition to making it difficult to achieve your daily vitamin and mineral requirements, a diet with insufficient calories may also impede weight loss efforts and be harmful to your overall health. A lack of calories also prevents you from burning as many calories as you should, depending on how much exercise you are getting. Higher protein diets—those in which protein makes up more than 25% of daily calories—are linked to higher thermogenesis and satiety.
- Add resistance training to your routine.
Losing weight usually results in both muscle and fat loss. Compared to fat, muscle burns calories more effectively. Strength training and other bodyweight workouts designed to increase lean muscle mass can support your metabolism and increase your resting calorie expenditure. Good news for beginners: lifting fewer weights with more repetitions can be just as effective as lifting higher weights.