Weight loss expert explains why the last kilos are the hardest to lose

Anyone who has tried to lose weight knows that the last few pounds are the hardest to lose. After a while, the weight reaches a plateau and stops decreasing, although earlier diet and training showed good results. Nick Fuller, Interval Weight Loss Expert and CEO Charles Perkins Research Center, toldWhy is this happening and what can be done about it.

Why does weight stop dropping

The answer lies in basic biology. When the body believes that something threatens its survival, a physiological response is launched to deal with the threat. And when a person deliberately begins to consume fewer calories, the body perceives this as a threat. Metabolism slows down - and with it the rate of weight loss.

In parallel, the production of the hormone ghrelin increases, which increases hunger and contributes to the accumulation of fat reserves.

Research showthat weight plateaus after 3-6 months of weight loss, which is usually followed by weight gain.

What to do if the weight has risen

This is a clear sign that you need to change your approach to losing weight. Regardless of how well the previous method worked, modifications are needed. Here's what can be done.

 1. Refine your goal

When you reach a plateau, you need to check your goals and understand what weight you are aiming for and why. Many focus on body mass index (BMI), but it is not related to healthy weight, because it does not take into account two important factors: the percentage of body fat and its distribution.

If, in addition to diet, you used physical exercises for weight loss, then you probably increased muscle volume or improved the ratio of muscle to fat. But muscle is heavier than fat, so a flat number on the scale doesn't necessarily mean you're not making progress.

With a high probability, fat began to be redistributed from the abdomen to the organs, protecting them and reducing the risk of cardiovascular and other diseases.

A more adequate assessment method may be a mirror and a centimeter tape. Take off your clothes and take a close look at your body to make sure you really need to shed those last few pounds. Fuller notes that when losing weight, women should usually aim for a waist circumference of 80 cm, men - 90-94 cm.

2. Rethink food portions

Now in trend intermittent fasting. Those on this diet usually sacrifice breakfast to reduce their calorie intake and reduce the time window when they can eat. But it is important to remember that it is not only how many hours a day you eat that matters, but also when exactly and in what quantities.

controlled research show that breakfast is the most important meal of the day, since in the morning the body most efficiently uses the calories received. And this is not about some modest percentages: in the morning a person burns calories from food 2.5 times more efficiently than in the evening. Therefore, instead of refusing breakfast, it is better, on the contrary, to eat as densely as possible in the morning, and reduce dinner portions.

3. Try strength exercises

If you rely on diet alone to lose weight, you will lose muscle mass along with fat. This slows down the metabolism and makes it difficult to maintain the desired weight in the long term.

Any physical activity will be beneficial for maintaining muscle mass, but it is best to include a couple of days of strength training in your training schedule for the week. At the same time, all types of exercises using body weight - push-ups, pull-ups, slats and air squats are just as effective as barbell or dumbbell lifts.

4. Adjust your calorie intake

As you lose weight, your body will require less and less "fuel", so it is important to adjust the diet when the weight reaches a plateau. Roughly speaking, if you lost 10% of your weight, then the body now needs 10% of energy.

But this does not mean that you need to starve, just to fit into fewer calories. Instead, you should focus on nutrient-rich foods, and sweets, fast food and other harmful pleasures limit to once a week.

5. Keep track of stress

Stress is a serious enemy to weight loss. It increases the production of cortisol, provoking the accumulation of fat in the body and the desire to eat unhealthy food.

The most useful and effective way to deal with stress is exercise. In order not to give up on sports, start with something that you enjoy - any type of exercise will do. But do not forget to add variety to your workouts, otherwise you will start to get bored and skip classes, which will affect both your stress levels and your weight loss progress.