What are plateaus?
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The rate of weight loss may not be consistent throughout your efforts. Weight loss rate may be greater earlier on, taper off as the regimen continues and even plateau. First and foremost, this is typical! Periods of plateau can represent your body’s adaptation to the energy restriction by slowing down a bit. As a survival mechanism, your metabolism can slow down to accommodate imbalances in energy intake. Some of this will be hormonal (e.g. thyroid hormone) while the bulk of it is due to the loss of body tissue, especially muscle. This is one of the most important reasons to some resistance exercise during weight loss. This will help your body hold on to muscle as you lose weight and minimize the reduction of RMR. |
Keep in mind that changes in body weight do not always reflect changes in body composition. This is why it is important to monitor body composition with body weight. Also, make note of changes in “fatty” regions of the body such as the waist, face, and chin. Your clothes may begin to fit differently and you may feel less jiggling when climbing stairs. Your exercise program can allow tape measurements to continue to change as your body composition changes and you redistribute your weight. Furthermore, health risk measures can also continue to change as you stick with your program. So even though the scale isn’t moving you are probably still making progress. This is a good time to start weighing yourself less frequently and focus more on other measures.
Can drugs help people lose weight?
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The short answer is more than likely. There are two primary ways for substances such as these to work. Approved weight loss drugs target appetite suppression (Sibutramine and Rimonibant) or reducing fat digestion (Orlistat). Ametamines (e.g. fenfluramine (Pondimin) and dexfenfluramine (Redux) which increase energy expenditure were taking off the market in the 1990s due to risk of serious cardiovascular side effects. |
Can nutrition supplements help people lose weight and body fat?
Numerous nutrition supplements are available that tout weight loss, increased fat breakdown and/or burning or appetite suppression. The most common ingredients or origin include caffeine (and related molecules), guarana, green tea, CLA, citrus auranteum, HCA and Hoodia. Among these the best scientific support is with caffeine which is why caffeine or similar molecules (theobromine, theophylline) or natural sources such as guarana, teas and cocoa are typically the foundation of weight loss supplements.
Can frequent dieting have derogatory effects?
Many people are on a dieting roller coaster. Some starve or semi-starve themselves for several days to weeks and then eat excessively for a period of time. This is sometimes called yo-yo dieting. During the period of drastic energy restriction, the body will deplete its glycogen stores and rely heavily upon stored fat and protein to power metabolic activities. Since protein is largely derived from lean body tissue, such as skeletal muscle, this practice tends to reduce muscle mass and in turn decrease basal metabolism. This can result in a decrease in RMR calories and a greater likelihood of gaining weight when we return to eating an unrestricted amount of energy. Furthermore, it may be that the activity of some of the enzymes involved in making fat from excessive carbohydrates and amino acids may be slightly higher once we begin to eat again. Therefore, we have ultimately set ourselves up for a potentially quick return of body weight, especially body fat.
Is it possible to be too lean?
It is not healthy to be excessively lean as it increases the risk for various diseases as well as malnutrition. An excessively lean male would have less than 5 percent body fat, while an excessively lean female would have less than 10 to12 percent body fat. Do not forget that 0 percent body fat cannot be a goal, as not all body fat is stored in adipose tissue, which is classically called “fat.” Some fat is stored in bone marrow and other vital places. Excessively lean girls often fail to produce adequate sex hormones (e.g., estrogens), a condition which is associated with irregular or halted menstrual cycles which promotes the loss of bone mineral setting them up for bone disorders such as osteoporosis.
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