The biggest concern of those who are on a diet to lose weight is the stagnant period. When you are in a stagnant phase, you pay more attention to food, and even if you exercise hard, you will not lose weight. I think that the weight will decrease again after the stagnant period, but if the stagnant period becomes longer, it is necessary to try to change the diet method.
Why do diet plateaus occur?
When an obese person starts a diet, the weight loss rate is very fast for the first 1-2 weeks. However, after 3-4 weeks, the rate of weight loss noticeably slows down. Even if you combine exercise and diet control, it is common for no weight change to appear at 4-6 weeks after the start of the diet.
This is the result of our body adapting to the diet. The Korean Society of Lipids and Arteriosclerosis said, "In the early stages of the diet, the body's carbohydrates are consumed and the body's water, which was bound to the carbohydrates, escapes, so the weight loss effect is exaggerated." “After 3 to 4 weeks, carbohydrate decomposition decreases, body water does not escape and fat starts to be decomposed. Fat has a very high calorie per unit weight, so it does not decrease well even if you consume a lot of calories.” . In addition, he said, "As the basal metabolic rate gradually decreases along with the diet, calorie consumption decreases."
The human body lowers the basal metabolic rate to cope with low calorie intake, and the calorie is supplied through fat breakdown, resulting in little weight loss. In many cases, they fail to overcome this hurdle and fail.
If it has been over 30 days of stagnant period, it is time to recheck.
Even if you do not lose weight for 1 to 2 weeks after the weight plateau begins, you can start burning body fat again if you have patience, control your diet and do aerobic exercise together. You can see the weight loss. However, if the weight loss plateau continues for more than one month, it is necessary to check and revise the diet plan. However, you should not set a diet plan that is too intense. Extreme diets rather cause the yo-yo phenomenon.
The Korean Society of Lipid and Arteriosclerosis said, "For adults, it is best to avoid losing more than 1 kg of weight in a week, as it is the safest and most sustainable weight loss for adults." He said, "If you fast or abrupt diets, the human body does not supply energy, so the human body reduces the basal metabolic rate so that it can live with a small energy supply.
I'm on a diet too, but when the diet plateau comes, I really hate it to the point that my whole body loses strength.
However, if it is a necessary part for a healthy diet, I think that the period of stasis should also be accepted to some extent.
Diet is not always as smooth as life.