Of course, we don't want the final result to be like this, which is why nutritionists spend a lot of time and space discussing the principle of weight stagnation from physiological or other angles. I hope everyone can clearly understand and face up to the problem of why our weight is stagnant. Sun Tzu said, "Know yourself and your enemy, and you will win every battle." .
Only by truly understanding why the weight is stagnant can we really solve this problem, win every battle in the weight loss war and achieve our ultimate goal of "losing weight successfully".
Weight is the result of the body adapting to the environment!
The so-called weight stagnation means that the weight remains motionless, which means that the formula of "intake" = "consumption" has been mentioned many times in this blog, and I believe everyone is familiar with it. Our last article mentioned that in the process of losing weight, the thermal effects of basic metabolism, physiological activities and food intake will also decrease, which will lead to a decrease in consumption, and finally make "intake" = "consumption" and keep our weight unchanged.
Although it seems that there are indeed physiological factors leading to weight stagnation, if you ask a dietitian, I will tell you that the main reason for weight stagnation will be "mental stagnation", followed by physical stagnation!
The reason for this answer is that in the one-on-one diet consultation of dieticians in recent seven years, it is found that the problem of slowing down or stagnation of most people's weight loss is not purely caused by the above-mentioned physiological factors, but more psychological and attitude problems. The seriousness and execution of food are relaxed, the motivation to lose weight is weakened, and the cognition of food has changed, which affects the speed of losing weight.
In addition, if it is purely due to the decline of physiological metabolism, the impact on metabolism should be gradual and slow (for example, your metabolism is reduced by 30 calories a day due to physiological factors, and it takes 7700 calories to affect your weight of one kilogram, in other words, it takes at least 8.5 months to offset your weight loss of one kilogram).
However, most people who will mention the problem of weight stagnation, most of them were not bad last month, but they have not lost weight in the last week or month. Based on clinical experience and theory, I would suggest that when you encounter weight stagnation, you should start with diet.
I believe that people with sharp eyes should have noticed that in the last blog post, the nutritionist mentioned that "when our weight adapts to the environment, it will naturally stop at a certain kilogram." At this time, this weight can be regarded as the result of our body adapting to the environment (including diet, lifestyle and habits). Why do you emphasize the adaptation of the body to the environment and mention factors such as diet, lifestyle and habits?
In fact, it is an ambush article, in order to let everyone learn to think about the reasons for weight stagnation? Provide systematic information to help you find out the reasons why you are unsuccessful in losing weight. More importantly, I hope to gradually bring you an important concept of losing weight. Your attitude towards food and established eating habits will determine and affect your weight, because weight is the body's adaptation to the environment (including eating patterns and living habits).
Therefore, you should not only lose weight but also maintain it in the future, and you should develop good eating habits. "The process is far more important than the result! Please don't just focus on food calories. I suggest you spend more time on habits and mentality.
Because the previous clinical experience of dieticians found that many people only pay attention to calories and food calories, and did not develop correct habits and mentality in the process of losing weight. Therefore, when the weight is not lost, it is easy to grow back to the original weight, because her mentality and habits are still maintained in the state when she was fat. Remember, weight is the result of the body adapting to the environment!
Weight stagnation? Look for reasons from diet and attitude first!
If intake equals consumption, our weight will be maintained. In view of the fact that consumption (metabolism) will not decrease rapidly, habits such as mentality in the process of losing weight mainly affect intake. When our weight stagnates, I suggest looking for problems from diet, that is, intake.
The so-called intake refers to the calorie intake from food. How many calories we consume from food can be calculated from the diet record (or diet diary). But why did eating these foods lead to so many calories on the last day? This is the reason that affects your weight.
The following are the factors that will affect the intake, and are also some examples of the reasons why the nutritionist can't lose weight in clinical one-on-one weight loss consultation for many years. Here, we provide them for your reference:
1. Common dining occasions
In different dining occasions, the chef's preferences for food, the number of ingredients, cooking oil and other habits are different, which may affect his weight. For example, there were many similar cases in the past. For example, some people will get fat as long as they have holidays. It turns out that because they will go back to their parents' home for dinner during the holidays, their mother's cooking is greasy, or they sell delicious food outside, or they cook too much, so that she can't help eating more, which leads to weight gain.
Or eat the same beef noodles, but eat the beef noodles of Sanshang Qiaofu because the soup is less oily or the amount of noodles is less, but eat the beef noodles of a northern beef noodle restaurant because the beef material is more noodles and the soup is more oily, so it will not lose weight every time.
Nutritionist's words: Have you found that even the same food may affect your weight? Let's find out, is there such a factor that affects our recent weight loss speed?
2. Personal dietary preferences and habits
For example, what flavor do people always order when they buy toilets? Even if you go to a buffet with many dishes to choose from, you will always eat fixed food because you like or are used to eating less.
Personal dietary preferences will profoundly affect our choice of food, and then affect the calories of food, because when your dietary preferences are affected, it may affect the calories of the food you eat. For example, some people change their restaurant choices because they hear that vegetarian food is low in calories and helps to lose weight, but it may not help to lose weight in the end because vegetarian food is fried. Some people heard that toast is low in calories and changed to a diet based on toast. As a result, they could not lose weight because they underestimated the calories of toast.
When dietitians consulted one-on-one on weight loss, they once met a person, because they heard that drinking bitter tea helps to detoxify and lose weight, and drinking a big pot of bitter tea every day leads to different degrees of weight stagnation. Finally, they found that her new habit was to add sugar to bitter tea, because eating more calories caused her to lose weight.
Nutritionist's words: Have you found that when your eating habits change, it may also affect your weight? If your weight has stagnated recently, look for it and see if you have heard anything recently. What new foods have been added to your diet? Do you think these factors will affect our recent weight loss rate?
3. Eating habits
Including the order of eating, how many vegetables to eat and how much soup to drink for each meal, and whether the hot or cold weather affects your eating habits or food choices. I believe many people should feel this way. When the weather is cold, they will want to eat salty things and drink hot soup. If they eat cold food, they are less likely to feel full. When the weather is hot, you will be more accustomed to choosing cold things, which will eventually directly affect your food intake.
Some people have heard that vegetables and fruits are low in calories, so they have developed the habit of eating more vegetables and picking fruits when they are hungry, which will also make you accustomed to taking a fixed percentage of calories from fruits and vegetables, thus affecting the total intake at the end of the day. For example, I once found that some people would burn two bowls of vegetables and eat less other foods every meal in order to reduce calories, but in the end they encountered a weight bottleneck, so I asked the dietitian if he would continue to eat less.
But in fact, maybe she should think about whether to make some changes, such as reducing the amount of vegetables (because vegetables are low in calories, but they are not calorie-free, and if they are not changed, they will definitely occupy a large part of the calorie quota) and eating some foods that are more nutritious and more conducive to improving metabolism.
Nutritionist's words: Have you found that some eating habits will affect your weight? Have you experienced weight stagnation recently? Think about it and see if there are any changes in dining recently, or is there anything you can do to improve your dining habits now?
4. Living environment and habits
When we are in different living environments, it will directly affect the time of getting up and sleeping, and then affect the time of three meals and the time of exercising or engaging in physical activities all day. For example, some people who enter the workplace from campus will get fat because of changes in their living environment and work habits; Or because I stayed up late recently and had an extra snack, so I became fat after eating too much.
In the process of losing weight, the most common changes in the living environment are holidays, going out to play, or special social activities, which will affect our daily routine and directly affect our choice of food.
Nutritionist's words: Have you found that the speed of losing weight will be different on some occasions or opportunities? Have you ever found that your weight was originally thin, but you will get fat at some point, so that you will not lose weight after a week's settlement? Think about it, is there such a hidden reason that affects your weight loss?
5. Personal attitude towards weight loss and food
Simply put, it is motivation and execution. According to the dietitian's many years of clinical one-on-one weight-loss consultation experience, most people have the strongest motivation when they first start to lose weight, and they will have a higher degree of thoroughness about food (such as haggling over the amount, thoroughness about urinating, and concern about whether food is greasy). ), and they will also have a stronger inhibitory effect on food (for example, in order to lose weight, thousands of foods didn't matter before).
However, with the weight loss, the motivation to lose weight decreases, and the attitude to lose weight and the thoroughness of implementing weight loss will also change. Some things are similar. When you see food, tell yourself to eat first and reduce it tomorrow.
Nutritionist's words: this problem is easy to appear in the process of losing weight, and it is also easy to be ignored. It is hard for many people to imagine how attitude will affect weight loss, but please don't doubt that it will happen.
You can try to compare your diet diary when you just lost weight, or when you lost weight quickly, with your diary when your weight is stagnant at present, and see the choice of food, the grasp of quantity and the degree of oil when you lose weight well or badly; And how to eat high-calorie food in the next few meals or days, you will find that people are lazy & the motivation to lose weight is very important.
(To be continued)
This article comes from: dietitian Stella's weight loss &; Nutrition blog