Presumably many fat-reducing partners have had this experience. After a period of strict diet and training, the weight will no longer drop. Whether it is to continue to enlarge the calorie deficit or increase the exercise intensity, the weight will always be stuck. There was no movement. Then inadvertently relax for a few days or let go of eating for a few days, the weight has dropped miraculously and greatly, of course, it may also increase, why is this? Today we’re going to take a look at this and how to make adjustments to keep your fat loss process going.
After reading this article, you will gain the following three aspects of information
The body behind the long-term strict diet training What
Other problems that may be caused by excessive moderation
How to make fat loss better and continue
What happens to the body behind the long-term strict diet training ?
We all know that the “diet” state does more harm than good. This is because a large reduction in calories in a short period of time leads to changes in hormones in the body, which affects the health of the body, etc., and the small number of calories continues to be deficient. A mild dieting state. Over time, it will also seriously affect the normal rate of fat loss, but it is just an acute and a chronic one. So, if a certain intensity of exercise and strict diet are maintained for a certain period of time, the body will also be under pressure, which will lead to abnormal hormone levels in the body, especially thyroid hormones, leptin and cortex related to fat loss. Alcohol etc.
First, thyroid hormones
In general, static Resting metabolic rate can account for more than 60% of daily calorie consumption, and thyroid hormone is one of the most critical factors in determining resting metabolic rate, and is also very important for daily metabolic regulation. But thyroid hormone is also regulated by calorie intake and carbohydrates, because glucose can promote the production of thyroid hormone, the thyroid will produce a large amount of T4 hormone, and then convert it into T3 hormone (T3 affects many processes in the human body. active thyroid hormone). When the calorie remains unsatisfied, the conversion rate of T4 to T3 decreases, which leads to a decrease in the metabolic rate and affects the speed of fat loss.
Second, Leptin
Leptin, as the name suggests, makes you thin Hormones, mainly produced by fat cells. After leptin is secreted, it enters the body’s circulatory system and acts on the hypothalamus to suppress appetite and burn fat tissue. At the same time, it will also tell our brain that there is enough body fat or calories to start eating less or stop eating, and then we will feel full. Many factors can affect the level of leptin production, such as the most common caloric intake level, physical stress level and meal timing. When fat or calories are reduced, the level of leptin secretion will also decrease, and the brain will not receive the feedback signal of leptin, and the efficiency of fat reduction will decrease. Glycogen levels are relatively low, which makes us prone to starvation and more inclined to consume high-calorie foods to satisfy our bodies.
Third, Cortisol
Continued reduction in calories affects thyroid hormones and The production of leptin also puts the body in a state of stress. In fact, hunger is a very powerful stress factor for the human body, and there is also high-intensity training at the same time. For the body, stress is even worse. Stress causes the body to produce a substance called cortisol, a hormone that has a metabolic breakdown. It also affects the metabolism of thyroid hormones. The impact of cortisol on body weight is reflected in two aspects: First, excessive secretion of cortisol under prolonged stress will make leptin and insulin more prone to decreased sensitivity. As a result, fat increases and central obesity occurs, which is common among office workers. Second, cortisol affects a hormone called aldosterone, which plays an important role in regulating the levels of water and electrolytes (including sodium, potassium, and magnesium) in the blood and blood pressure. When stressed, aldosterone sends a signal to the kidneys to preserve sodium and expel potassium as much as possible, thus making it easier for the body to retain water, so weight stays the same or even increases.
Other problems that may arise from excessive moderation
First, muscle and training quality
I just mentioned that cortisol has a catabolic effect, and coupled with the calorie deficit during fat loss, muscles are more likely to be in a state of muscle protein decomposition. At the same time, the body also turns on a conservation mode and tends to burn fewer calories due to prolonged periods of deprivation of energy. At this time, the output power during training will also continue to decline due to lack of physical fitness. At the same time, it also takes longer to restore the body’s ability. Slow recovery, poor energy consumption and reduced fat loss efficiency.
Second, sports injuries
Prolonged physical stress increases inflammation levels in the body. The lack of physical fitness cannot be fully guaranteed. Therefore, muscle recovery is slow, joint pain and inflammation will often occur, and the quality of exercise is also reduced due to poor physical condition or insufficient energy supply. At this time, sports injury events are a high probability.
Third, female hormones
long-term heat deficit plus High-intensity training can disrupt hormone levels in women, which may lead to abnormal women’s menstrual cycles. At the same time, the physical stress and inadequate nutritional supply brought about by high-intensity training also make women prone to osteoporosis. Women, thus accelerating the occurrence of this phenomenon. Even if the training is too much at this time, women’s cruciate ligament injuries and fractures in other parts of the body are very likely to happen.
How to make fat loss more effective good to go on
Continuous calorie deficit and hormonal disturbances are the root causes of weight loss. Indeed, you cannot lose fat without a caloric deficit Success, but not always in a caloric deficit in the process. It is very important to perform a “reboot” (hereinafter, “reboot”) at the right time.Reboot is nothing more than letting the body’s hormones The most direct and efficient way to restore the body’s hormones is to increase the body’s available energy. When the energy is increased, the most intuitive feeling of everyone’s body is comfort. Why is it comfortable? It means that the hunger is satisfied and the body is well rested. now, The pressure is also reduced and the burden on the body is not so heavy. These are all manifestations of the recovery and acceleration of metabolism.
There are only three points to achieve physical restart, either increase calorie intake, reduce training intensity and pay more attention to rest, or Do not operate both at the same time, increase the heat while reducing the exercise intensity. In the end, each of these actions will bring about a change in weight, either up, unchanged, or down. The increase is due to the lack of glycogen in the body before. After supplementing nutrients such as carbohydrates, 1g of carbon water is added with 3g of water, so that the glycogen increases and the water increases and the weight increases; the decrease is because the hormone level of the whole person slowly recovers after calorie intake. Normalization, the stress hormone cortisol also tends to be secreted normally, so the body loses weight by excreting excess water in the body. Because as explained earlier, cortisol acts as a water store. The same may be due to the coincidence of the two or other reasons. Women are more complicated because of the changes in hormone levels in the menstrual cycle. In short, whatever the change, it’s unlikely to be fat. Of course, the restart here only makes sense if you have actually done some days of training and diet seriously before.
And when you can turn on the body’s restart operation depends on the following factors:
First, fat loss ideas p>
Any successful fat loss curve is not a straight line from the upper left corner to the lower right corner. There must be twists and slight rebounds in the middle. Good achievement of goals. As long as the trend and direction are right, you don’t need to care too much about the twists and turns in the middle and the speed of fat loss.
Second, the heat gap
If you start with a special heat gap If it is large, then you can restart the number of times more frequently, otherwise, be conservative. For example, if the calorie deficit is more than 1000 kcal all of a sudden, then you can restart your body more often, cheat meals or reduce the intensity of exercise to be lazy, you can do it more often. At the beginning, the calorie gap for fat loss is limited to between 300 and 500 kcal. With the strict implementation of the exercise and diet plan, the number of times the body restarts can be a little less, maybe once every 10 days or once every two weeks. Restart, you can understand it as cheat meal or take a few more days of rest. Its purpose is to quickly adjust the hormone levels in the body.
Third, body fat percentage
High body fat rate Compared with those with low body fat rate, the calorie deficit can be tolerated, and the reduction of calories will be less sensitive to the impact of hormones on the body. In other words, women with a body fat percentage of 35% and 15% both set a calorie deficit of 800 kcal. During the same time period, 35% of women may lose fat smoothly and consistently, but 15% My friend got stuck in a few days. This is because the higher the body fat rate, the better the leptin maintenance level, and the more sustained the body’s energy is. This is one of the reasons why everyone loses fat very quickly in the early stage of fat loss. Therefore, the higher the body fat rate, the lower the restart frequency. On the contrary, the frequency can be more frequent. In reality, on the contrary, small partners who reduce fat with a small base do not dare to restart too much.The plan is to worry that the hard-won results will bounce back. In fact, there are still some problems with this kind of thinking.
Fourth, Duration
If you implement both the exercise plan and the diet plan The longer it is in place and the longer it lasts, the bigger the shock to the body’s hormone levels, and therefore the longer it can last after each restart. For example, if you just start to lose fat and relax once every 10 days or eat a cheat meal, then with the implementation of the strict plan, the body becomes more and more depressed, then you can restart for a long time, you can take three consecutive days of rest and The cheat meal is also eaten for three days, so that the body can fully recover. The longer the body is suppressed, the longer the reboot will last.
Fifth, clean eating and adequate rest
Cheat meal is not a joke Eating and drinking should also pay attention to clean ingredients. Fresh, clean and healthy ingredients are your first choice whether you’re losing weight or not. In other words, clean ingredients can be a little more, and have little impact on health, but less or more unhealthy ingredients, try to avoid them. Of course, it’s not a big problem to relax and eat unhealthy ingredients. After all, you still have to enjoy life, but don’t have an imbalance. Sufficient rest is to remind your friends that you should work and rest as regularly as you did during training, instead of taking a hard rest. If you accidentally stay up late, you will lose the meaning of rest.
Concluding remarks
Although fat loss is a numbers game, it is really not easy. The more you know about sports science, the better it will be for you to achieve your own goals, and you can calmly solve problems in the process of fat loss. Reducing fat is not a temporary behavior. It is recommended that you integrate it into your daily life. With good living habits, a beautiful body is just an accessory to good health. The harder, the more fortunate. Come on, everyone. Let’s encourage each other.