by Nadia Sinclair

Have you previously resorted to intense crash diets and worry these may impact your current attempts to shed pounds again? There is a prevalent concern as to whether your body goes into a self-protection mode, clinging to every calorie fearing past deprivation.

Experiencing a weight loss plateau is, unfortunately, an all-too-common stage for dieters. The body naturally responds in this way to periods of significantly reduced energy intake. It’s highly likely that you’ll hit a plateau during a crash diet and readjusting to regular eating habits after such extreme measures can be notably challenging. But do these impacts remain with you forever, or are the metabolic changes reversible?

Fortunately, metabolic shifts ensuing from a contemplatively limiting diet are temporary. If you were to undergo a rigorous diet one year, regain the weight, and then kickstart your weight loss journey the next year, you shouldn’t find it any more complicated than what anyone else would face. Your progression would not be more difficult than if you had simply adopted a moderate weight loss strategy.

No type of dieting permanently affects our metabolism. Still, there are various factors influencing how effectively we lose weight at any given stage, with these varying from one individual to another.

Why Does Weight Loss Seem Harder?

Is there a genuine mystery behind why losing weight seems to get tougher each time? You may not be slashing as many calories as before, thus slowing down your weight loss momentum. Lifestyle changes and reduced activity levels can also affect your progress.

Hormonal shifts brought on by menopause or the perimenopausal phase could also be responsible. Aging naturally decelerates our metabolic rate by 2-5% per decade. While there could be a myriad of possible reasons, an impaired metabolism is highly unlikely to be one of them.

The Optimal Approach to Weight Loss

If weight loss seems to be an uphill battle for you, reverting to the basics could be your ticket to success. Maintaining a food diary can be beneficial, and adhering to a healthy consumption of 1200-1400 calories a day should be your minimum target. Utilize an app that can compute a suitable personal goal for you.

By sticking to a realistic calorie intake, engaging in physical activity as much as possible and incorporating a well-rounded diet comprising foods from all major food groups, you should start losing weight at a healthy and maintainable rate.

The pivotal element for weight loss is striking a balance between the energy you consume against the energy you burn. However, the types of food we consume also bear significant importance.

Including an abundance of fruits and veggies can stock your body with essential vitamins and minerals, facilitating optimal body functions. Lean protein and fiber-rich foods help to keep hunger at bay, enabling easier adherence to a reduced-calorie diet. Mindful food choices can make your weight loss journey not only more manageable but also enjoyable.

If despite your best attempts, the scales refuse to budge, consider ramping up your activity levels. Strength training (with resistance or weights) to augment your lean muscle mass can considerably optimize your metabolic rate.
Enhanced assistance can be sought from an app designed to help manage your diet and assist weight loss, creating personalized and achievable targets.
weight loss, crash diets, plateau, metabolism, calorie intake, physical activity, menopause, aging, food diary, balanced diet, fruits and veggies, lean protein, fiber-rich foods, strength training, resistance training