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.
Introduction: When you are determined to lose weight, the body will "sacrifice" metabolic adaptations to "physiological counterattack", hindering your weight loss plan
.
A study of overweight premenopausal women published in the journal Obesity shows that during weight loss, the body's spontaneous metabolic adaptation (slowing metabolism due to weight loss) engages in a "physiological counterattack" that increases the amount of time needed to achieve target weight loss.
The length of time, which may be one of the important reasons for losing weight halfway
.
I want to lose weight! Body: I don't want to be thin.
.
.
The researchers analyzed data from 36 white women and 29 black women, with an average age of 36 and an average BMI of 28.
6 kg/m^2, who asked participants to follow a low-calorie diet (800 kcal/m²).
days) until BMI ≤ 25kg/m^2, the food provided contains 20%-22% fat, 20%-22% protein and 56%-58% carbohydrate
.
On average, 64 percent of the women who followed this dietary pattern lost 12.
5 kilograms in 155 days, for an average weight loss of 16 percent.
The researchers assessed the participants' metabolic profile during the weight loss period
.
The study found that participants' actual resting metabolic rate was 46 kcal lower than predicted resting metabolic rate after weight loss
.
Compared with women without metabolic adaptation, women with the most metabolic adaptation required an additional 70 days to reach their BMI target after adjusting for dietary compliance
.
"Although adherence to a low-calorie diet strategy is a determinant of achieving weight loss goals, the weight loss process undoubtedly 'suffers' more 'pain' for those with stronger metabolic adaptations," the researchers wrote.
.
At the same time, clinicians are advised to consider changes in metabolism when assessing the effect of weight loss
.
Figure 1 The greater the metabolic adaptation, the longer the time required to achieve the weight loss goal.
calorie consumption), the body will realize the lack of calories, resulting in a slowdown in metabolism, slowing down the rate of weight loss
.
It is essentially a kind of self-protection when food is deficient, but it is obviously unfavorable for weight loss
.
These endocrine changes are taking place in the body when "starving": Multiple hormones (eg, thyroid hormones, insulin, leptin, testosterone, cortisol, etc.
) play an important role in regulating body composition, energy intake/expenditure
.
A low-calorie diet will cause a series of endocrine responses (decreased levels of leptin, insulin, testosterone, and thyroid hormones, and increased levels of ghrelin and cortisol), resulting in increased hunger, decreased metabolic rate, and increased lean body mass maintenance.
Difficulty
.
"This study shows that metabolic adaptation makes weight loss more difficult
.
And, as weight loss progresses, the degree of metabolic adaptation increases accordingly, and the last pound of weight loss is harder than the first
.
"Scholars pointed out
.
To achieve weight loss goals, persistence is the most important! Persistence, persistence, persistence.
.
.
Body: You win.
.
.
Although metabolic adaptation will increase the difficulty of weight loss, related research also brings good news.
- Metabolic adaptation also stops gradually when weight stabilizes
.
A study published by the group in August 2020 showed that metabolic adaptation did not predict weight regain 1 year later, compared to a few months earlier, in 2020 Another study published in May showed that metabolic adaptation is not a barrier to weight loss maintenance
.
"Once the weight stabilizes (a new energy balance is established), this mechanism disappears and is not a predictor of weight regain in the long term, so sticking to your weight loss goals is most important!" study pointed out
.
"Many people are faced with the choice of losing weight," said Saville, director of the Center for Public Health Research and Education at Temple University's School of Public Health in Philadelphia
.
However, it's important to remember that even a modest 5 percent loss of initial body weight— Much smaller than what was seen in this study - for many people there was a clinically significant improvement in weight-related health problems
.
"
Reference: [1] Marlene Busko.
'Physiology Fights Back' When People Are Trying to Lose Weight [EB/OL].
[2022-1-27].
https://#vp_1 .
[2]Trexler, ET, Smith-Ryan, AE & Norton, LE Metabolic adaptation to weight loss: implications for the athlete.
J Int Soc Sports Nutr 11, 7 (2014).
https://doi.
org/10.
1186/ 1550-2783-11-7.
.
Introduction: When you are determined to lose weight, the body will "sacrifice" metabolic adaptations to "physiological counterattack", hindering your weight loss plan
.
A study of overweight premenopausal women published in the journal Obesity shows that during weight loss, the body's spontaneous metabolic adaptation (slowing metabolism due to weight loss) engages in a "physiological counterattack" that increases the amount of time needed to achieve target weight loss.
The length of time, which may be one of the important reasons for losing weight halfway
.
I want to lose weight! Body: I don't want to be thin.
.
.
The researchers analyzed data from 36 white women and 29 black women, with an average age of 36 and an average BMI of 28.
6 kg/m^2, who asked participants to follow a low-calorie diet (800 kcal/m²).
days) until BMI ≤ 25kg/m^2, the food provided contains 20%-22% fat, 20%-22% protein and 56%-58% carbohydrate
.
On average, 64 percent of the women who followed this dietary pattern lost 12.
5 kilograms in 155 days, for an average weight loss of 16 percent.
The researchers assessed the participants' metabolic profile during the weight loss period
.
The study found that participants' actual resting metabolic rate was 46 kcal lower than predicted resting metabolic rate after weight loss
.
Compared with women without metabolic adaptation, women with the most metabolic adaptation required an additional 70 days to reach their BMI target after adjusting for dietary compliance
.
"Although adherence to a low-calorie diet strategy is a determinant of achieving weight loss goals, the weight loss process undoubtedly 'suffers' more 'pain' for those with stronger metabolic adaptations," the researchers wrote.
.
At the same time, clinicians are advised to consider changes in metabolism when assessing the effect of weight loss
.
Figure 1 The greater the metabolic adaptation, the longer the time required to achieve the weight loss goal.
calorie consumption), the body will realize the lack of calories, resulting in a slowdown in metabolism, slowing down the rate of weight loss
.
It is essentially a kind of self-protection when food is deficient, but it is obviously unfavorable for weight loss
.
These endocrine changes are taking place in the body when "starving": Multiple hormones (eg, thyroid hormones, insulin, leptin, testosterone, cortisol, etc.
) play an important role in regulating body composition, energy intake/expenditure
.
A low-calorie diet will cause a series of endocrine responses (decreased levels of leptin, insulin, testosterone, and thyroid hormones, and increased levels of ghrelin and cortisol), resulting in increased hunger, decreased metabolic rate, and increased lean body mass maintenance.
Difficulty
.
"This study shows that metabolic adaptation makes weight loss more difficult
.
And, as weight loss progresses, the degree of metabolic adaptation increases accordingly, and the last pound of weight loss is harder than the first
.
"Scholars pointed out
.
To achieve weight loss goals, persistence is the most important! Persistence, persistence, persistence.
.
.
Body: You win.
.
.
Although metabolic adaptation will increase the difficulty of weight loss, related research also brings good news.
- Metabolic adaptation also stops gradually when weight stabilizes
.
A study published by the group in August 2020 showed that metabolic adaptation did not predict weight regain 1 year later, compared to a few months earlier, in 2020 Another study published in May showed that metabolic adaptation is not a barrier to weight loss maintenance
.
"Once the weight stabilizes (a new energy balance is established), this mechanism disappears and is not a predictor of weight regain in the long term, so sticking to your weight loss goals is most important!" study pointed out
.
"Many people are faced with the choice of losing weight," said Saville, director of the Center for Public Health Research and Education at Temple University's School of Public Health in Philadelphia
.
However, it's important to remember that even a modest 5 percent loss of initial body weight— Much smaller than what was seen in this study - for many people there was a clinically significant improvement in weight-related health problems
.
"
Reference: [1] Marlene Busko.
'Physiology Fights Back' When People Are Trying to Lose Weight [EB/OL].
[2022-1-27].
https://#vp_1 .
[2]Trexler, ET, Smith-Ryan, AE & Norton, LE Metabolic adaptation to weight loss: implications for the athlete.
J Int Soc Sports Nutr 11, 7 (2014).
https://doi.
org/10.
1186/ 1550-2783-11-7.
