Table of contents:
Body In Starvation Mode How To Get Out – This is a difficult topic because many people are very attached to the idea that this is their problem. I’m going to start by asking you to keep an open mind, to be open to understanding the science behind what’s going on with your body so that you can begin to manage your weight.
What is fasting? Fasting means that you can reduce your caloric intake to the point where your metabolism slows down to the point where you start storing fat even though you are in a caloric deficit.
Body In Starvation Mode How To Get Out
Essentially, you can eat too little to lose weight, meaning your body will magically store the calories you haven’t eaten. Physiologically, this is absolutely impossible. Broadly speaking, if there was a starvation regime… no one would starve. You’ll never cut enough calories for your body to overcompensate and go back to storing fat.
Sanity] Fell Into The
Although it is important to avoid low diets and severe restriction, this is not because you go into a starvation state, but because your body activates the mechanisms it is designed to activate during caloric restriction, but this does not include fat storage to the body In the nutrition world, we sometimes refer to controlled fasting, which is not the same thing as what is called a fasting regimen. Controlled fasting is sometimes (not often) used to establish a caloric deficit.
It is impossible to gain weight in conditions of lack of energy, which would contradict the laws of physics. What usually happens is that the cycle of dieting and regaining weight faster than lost causes the body to defend itself and this is shown below. There is usually unsustainable excessive restriction and then excessive consumption that goes beyond what is needed, resulting in the yo-yo dieting trap. This is due to overeating, cheating, or something else. Because the calories were very low, when the high-calorie episode occurred, people gained weight very quickly, far beyond what they would have if the restriction was not so intense. We will have a full post on this defense mechanism soon.
Common Problem #1 Most people severely restrict their food for 6-7 days and overeat for 1-2 days. These days of overeating can easily make up for the calorie deficit. What you do Monday through Friday doesn’t matter if Saturday and Sunday are off limits.
As you can see from the image below, eating “free” on the weekend can completely ruin your results. This is a generous example, more often we see people walking
The Impact Of
Common problem no. 2 Another thing that usually happens is chronic dieting with regular episodes of overeating. This is mainly due to impatience. We want to lose weight and we want to lose weight fast… for a party, event, trip, whatever, our desire to lose weight quickly becomes our focus. During long-term dieting, the metabolism slows down more than when dieting responsibly, and then episodes of overeating are much more harmful.
What happens in these cases is that after reaching the goal quickly, people eat more than their body can metabolize at that time and store fat. Studies show that you gain back more weight than you lose, and this is called excess fat burning. This phenomenon lasts several weeks after the body has reached the limit weight, and favors excess burning, mainly in the form of fat.
However, even though the body fat level is above the initial level, the metabolism does not recover at the same rate, which leads many people to believe that their metabolism is impaired. This is not true, just that the metabolism recovers more slowly than the body’s fat storage mechanisms. Repeated cycles of weight loss and regain are associated with long-term weight gain.
Your body won’t go into starvation mode by skipping meals, fasting for 24 hours, or cutting calories for several weeks. While it’s definitely not a good idea to eat too little, all you have to do to see that this concept doesn’t work as well as most people think is to look at people throughout history who were severely malnourished in horrible conditions … it didn’t work. being attracted to body fat. on the contrary
Nourish Your Body To Thrive In Stressful Times
No one gets fat if they eat too little. However, when you go back to your old eating habits after eating little, your body stores fat more efficiently.
Some people say that people have lost a significant amount of weight in a short time in a hospital or on very low calorie diets. of couse! Severe restriction leads to severe losses. It’s not because of hunger, but because when you eat less than your body needs, it loses weight. It’s not starvation, and when these people go back to eating normally, they put the weight back on. Unfortunately, restoring without constraints will result in the loops shown in the image above.
The thing is, our weight loss is not linear, as our bodies change, we have to make adjustments accordingly. Weight loss results in a reduction in calorie burn through mechanisms such as metabolic adaptation, adaptive thermogenesis, and exercise efficiency.
Before we dive into them, remember that you don’t lose weight every day, and check back to the post on not all weight gain is fat for details and trends in weight fluctuations.
Can Starvation Diets Lead To Weight Gain?
Our bodies have defense mechanisms to try to get us back to a set point, which is simply a body weight that our body sits comfortably at, not necessarily your ideal weight, just a weight that your body has adapted to bear easily. Our body doesn’t store fat, our body activates mechanisms to make us eat more, and when we do, it increases our ability to store fat.
Although fasting is possible, it is not what the vast majority of people experience when they stop losing fat at the rate they want. If you use the term fasting to mean calorie restriction, that’s fine. Not exactly, but I understand where you’re coming from, as I mentioned at the beginning. If you’re using the term fasting to mean that eating too little means your body is storing fat, that’s not true.
In other words, you move less when you eat less. This is a mechanism your body uses simply because it has less energy available for consumption, meaning you move less during the day without realizing it.
Exercise efficiency Another adaptation that occurs when you exercise is that your body becomes more efficient, that is, your body improves the activity, meaning it has to burn fewer calories to perform the same activity .
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If the restrictions continue, the damage will continue. The reality is that when faced with powerful defense mechanisms, most people lose their restraint and many of them go crazy.
One problem is that after a very restrictive or long-term diet, “listen to your body” does not work because this defense mechanism is activated, which means that after a restriction, our body overcompensates, making us feel hungry for more than ours. . Calorie consumption that we should have actually consumed. .
People think that because your metabolism will be in a deficit, that means you should never be in a deficit. This is simply not true. If you want to lose fat, you have to be in a deficit. When you eat more, your metabolism goes back up, but if you eat too much, you’ll gain weight.
The faster you lose weight, the lower your metabolic rate. It is a very good idea not to lose weight too quickly. Lowering your metabolism through a smart deficit isn’t inherently bad, it’s just a normal response because if you lose weight, your body needs less energy to live.
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Metabolic adaptation is not a problem to be solved, it is simply something that happens. The only “correction” you need is to pay attention to your deficit so that it is not too high, because although adaptation is normal, a very restrictive diet lowers your metabolism too much.
Now I’m going to give you a trigger warning. Skip the next line if you want. Fasting is a concept that can justify overeating after a diet or during an imaginary diet. It’s gotten to the point where it’s irrational, it’s not intentional, but it’s right there.
. Slow down The faster the weight drops, the stronger the defense mechanism will be. Your calorie deficit needs to be low enough that you can maintain it and enjoy life, and high enough to lose weight consistently (not daily). If you get too low, you won’t be able to maintain it without the occasional drink (thus erasing the deficit you created earlier).
The important thing is not to stop eating too much, but to stop restricting too much. When you stop over-restricting and move into a sensible deficit, overeating tends to stop on its own.
Week 5: Diets
. Approach high-calorie foods responsibly. These dishes are fine, just be
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