The platform period of weight loss is a common phenomenon in the process of weight loss. When the weight has not changed for several weeks, it means that it has entered a platform period (if the weight has not changed for only 1~2 weeks, or the speed of weight change has slowed down but has not stopped, it is not a real weight loss platform period).

There is a specific pattern from the first weight loss to the platform period.

Weight loss cycle

In the first few weeks of losing weight, weight will drop rapidly. As the energy provided by food decreases, the body gets the energy it needs by releasing glycogen (carbohydrates contained in muscles and liver). Liver sugar combines with water molecules, so when the body breaks it down to release energy, it also releases a lot of water-4 grams of water per gram of liver sugar-which leads to a great weight loss, but most of the weight lost at this time is water.

Once the body consumes all the stored liver sugar, it begins to break down fat and release energy. Unlike liver sugar, fat does not bind much water, and the energy (that is, heat) released per gram of fat is more than twice that of liver sugar. Therefore, at this time, the speed of losing weight will obviously slow down. At this time, the recommended weight loss rate is no more than 2 pounds per week (1 pound = 453.59237 grams). Exceeding this speed usually means that lean muscle blocks, such as liver sugar and other tissues containing a lot of water, decompose and release energy.

With the increase of carbohydrate intake, liver sugar storage in the body is replenished, and accordingly, water retention is restored. During this period, the weight tends to be stable or may temporarily increase. At this time, it entered the platform period of weight loss.

Why is there a weight loss platform?

Weight loss stagnation usually occurs after 6 months, which is almost inevitable for weight loss. People have not fully understood the physiological reasons behind it. A recent study shows that it may be related to the decrease of leptin, a hormone produced by fat cells that can regulate appetite. It is found that losing weight leads to a significant decrease in serum leptin content, which in turn increases appetite. Based on the evidence of animal research, scientists point out that the reduction of lean body mass may lead to a plateau (stagnation) of weight loss. However, this conclusion needs more research support on the influence of leptin on human body weight regulation.

In the process of losing weight, metabolism also affects weight loss stagnation. Losing weight will reduce metabolism, because a smaller skeleton contains lower muscles and limb movements consume less energy. In addition, lower energy consumption also means less energy is needed to digest and absorb food. To sum up, there will be a state of energy balance and the weight will remain stable for a period of time.

Weight loss expectation and the expectation of weight loss platform period on weight loss range and speed affect the weight loss process. Moderate expectations can promote the maintenance of good psychology in the process of losing weight and have a considerable degree of satisfaction with the result of losing weight.

Maintain reasonable expectations

Undoubtedly, losing 5- 10% of the original weight is good for health and reduces the risk of heart disease, type 2 diabetes and hypertension. Nevertheless, the study found that the expected weight loss of overweight people is often 2-3 times this amount. According to a study on obese women, respondents think that losing weight 17% is "disappointing" and losing weight 25% is "acceptable".

The gap between reality and expected weight loss goal will lead to underestimation of weight loss results. Some studies show that unrealistic weight loss goals will gradually undermine the continuous efforts to change behavior, which is necessary for lasting weight loss. Moderate expectations, especially those involving the speed of weight loss, can keep weight loss efforts on a normal track.

Weight adjustment target

Experts agree that it is feasible to lose 10% of the original weight within half a year. Eat 500 to 1 0,000 calories less every day, and the weekly weight loss rate is 1-2 kg. However, after six months, weight loss stagnation is common.

There are several factors that cause weight loss to stagnate. For example, familiarity with weight loss programs often leads to slacking off on food or exercise therapy. In addition, after losing weight, the calories needed for metabolism are also reduced. In order to make up for this situation and restore the speed of weight loss, it is necessary to further reduce the calories consumed from food or increase the calories consumed by physical activities.

After six months of active dieting, experts usually recommend reassessing weight loss goals. For many people, it is worthwhile to adjust the goal to maintain the lost weight instead of continuing to lose weight. After maintaining weight for several months, it is advisable to resume active weight loss.