why you get stuck in weight loss (and one of them is not metabolism)

Weight loss is associated with a significantly reduced total metabolic expenditure, attributable to both a reduction in energy expenditure from physical activity and at rest. Although it is likely that this reduction is primarily due to the loss of body fat as fat-free tissue, some have commented that this may be due to a mechanism known as metabolic adaptation or adaptive thermogenesis. This energy conservation has been one of the most controversial topics in the field of overweight and obesity, not only in terms of whether it exists, but also in its clinical relevance. Some people have argued that metabolic adaptations are actually high, and others have shown that when weight-stable individuals after a heavyweight loss are compared to controls of the same BMI, there is no evidence of metabolic adaptation at the resting metabolic rate level. How much our metabolism decreases In this study, 48 people who were between 25 and 50 years old, were overweight, and did not smoke were collected. Participants were randomly assigned to one of 4 groups for 6 months: control (weight maintenance diet), CR (25% energy deficit based on initial energy requirements), CR+EX (energy deficit plus structured exercise; 12.5% ​​deficit plus 12.5% ​​increase in total energy by structured exercise) and very low-calorie diet (LCD; 890 kcal/day liquid diet up to 15% reduction in body weight, followed by weight maintenance). Basal metabolic rate was measured over a 60-minute period by indirect calorimetry, which is a very efficient way of knowing it. On the other hand, weight was measured weekly with the participant in a hospital gown after a 12-hour fast and after the participant had urinated. Body composition was measured with DA, which is another widely used and reliable device for measuring the percentage of fat, muscle mass, bone mass, etc. The results of this study indicate that the basal metabolic rate did not decrease beyond the values ​​expected by changes in weight and body composition as a result of the energy deficit that was achieved through a diet based on an energy deficit diet alone or diet plus training. Importantly, at month six, the group of people who lost weight showed that their basal metabolic rate dropped by as much as 91 kcal/day. Why do we get stuck It is clear that if in six months we only spend almost 100 kcal less per day, the problem is not metabolism, but other factors that we can control, for example, it is normal that after a long time in a state of energy deficit, we tend to be hungrier than at the beginning and that, unconsciously, we fool ourselves into believing that we eat fewer calories than we are eating, In fact, linking it with the previous paragraph, there have been some studies that have observed that people who ate more than 3,000 kcal a day, thought that they did not reach 2,200-2,300 kcal, going through almost 1,000 kcal between what they really consumed and what they consumed? That they thought they were consuming. Physical activity also decreases as we lose weight because we are weaker. If previously we walked 10,000 steps and now only 7,000; We used to do strength training with high intensity, and now it is not so high and on top of that we reduce the volume of training, obviously we will not spend as much kcal. This is what really makes us stuck in weight and not because of a slow metabolism that does not exist. In Vitoria | How you can do a definition diet: how it works, what you can eat, how many calories you have to put in, and more In Vitoria | Aerobic or anaerobic exercise: which one do I choose if I want to start training, and what does each one bring me?