The plateau effect is the situation in which the continuity of weight loss is not observed even when you have adequate nutrition and practice physical activity regularly. This is because weight loss is not considered a linear process, as it depends on several factors, including physiological, which are believed to be related to this effect.
It is normal that when starting a diet and the practice of physical activity, one can easily lose several kilos, however as time goes by, the body becomes more adapted to the food and activity routine, so that consumption energy becomes smaller and no changes in weight are observed.
Although it can be considered frustrating, the plateau effect can be avoided and can be overcome through periodic nutritional consultations, so that the effect of the recommended diet can be evaluated and adjustments can be made, as well as changes in the intensity and stimuli of physical activity. Thus, the organism does not remain under the same effects and it is possible to avoid the plateau effect.
Why does the plateau effect happen?
At the beginning of the weight loss process, it is normal to see loss in the first few weeks, because there is a breakdown of glycogen reserves to generate energy, in addition to requiring less energy expenditure for the processes of digestion, abortion and metabolism of food, which favors weight loss. However, as the amount of calories is maintained, the body reaches a balance, becoming adapted to the situation, which makes the amount of calories spent daily the same as that consumed, with no weight loss and characterizing the effect plateau.
In addition to the adaptation of the organism, the plateau effect can happen when the person follows the same diet or training plan for a long period, when he / she follows a restricted diet for a long time or when he / she rapidly loses a lot of weight, with a decrease in metabolism. However, further studies are needed to actually determine which physiological mechanism is most closely related to the plateau effect.
The plateau effect is more common to occur after 6 months of a calorie-restricted diet, so it is important that the person is accompanied by a nutritionist in order to not only avoid the plateau effect, but also nutritional deficiencies.
How to avoid and leave the plateau effect
To avoid and leave the plateau effect, you need to make some changes on a daily basis, such as:
- Change eating habits, because when you eat the same diet for a prolonged period, the body gets used to the amount of calories and nutrients that will be consumed daily and so that there are no changes in metabolic processes, it adapts, with a decrease in energy expenditure to maintain the proper functioning of the body and slowing down the process of burning fat and weight. Thus, by periodically changing eating habits with the guidance of a nutritionist, it is possible to avoid this physiological adaptation of the body and adopt new strategies for weight loss; Change the type and intensity of training, as this way it is possible to stimulate the body to spend more energy, avoiding the plateau effect and favoring weight loss and muscle mass gain. In some situations, it may be interesting to have a physical education professional monitor so that a training plan can be established according to the objective in order to promote different stimuli for the body; Drinking water during the day, as water is essential for the proper functioning of the body, that is, for the metabolic processes to happen. In the absence or little amount of water, the body starts saving energy to carry out the metabolism, interfering in the weight loss process and favoring the plateau effect. For this reason, it is recommended to drink at least 2 liters of water per day, including during exercise; Rest, as it is important for muscle regeneration, which allows for muscle mass gain, which is essential for increasing metabolism and burning fat. In addition, sleeping well helps in regulating the hormones related to hunger, which are ghrelin and leptin, therefore having positive effects on weight loss.
In the case of having hormonal problems, it is important that in addition to the nutritionist's guidance, the person is accompanied by the endocrinologist to periodically check the concentration of these hormones in the blood, since from there it is possible to know if the absence of weight loss is due to the plateau effect or is a consequence of the hormonal disorder, it is necessary to start or change the treatment.
It is also recommended not to go on restricted diets for a long period and without nutritional guidance, because in addition to being able to result in nutrient deficiency and favor the plateau effect, it can result in eating disorders, such as bingeing, for example, and the accordion effect, where after losing weight, the person returns to the initial weight or more. Understand what the accordion effect is and how it happens.
