Metabolic Compensation Causes Your Body to Fight Back
The bottom line behind the science of losing weight is that burning more calories than the amount you consume can reverse the trend of weight gain. However, your body can react in surprising ways, especially if you suddenly start consuming less food or exercising more.
Due to metabolic compensation, a sudden increase in exercise or reduction in calories can cause your body to compensate by slowing the rate at which it burns fuel. This is a natural response to preserve and store fat for future energy.
The science behind dieting has shown the body’s natural reaction to weight loss is to make adjustments to less food consumption or increased physical activity by adjusting your hunger response and promote weight regain.
Science-Based Weight Loss Tips
Numerous scientific studies have proven that menu plans high in vegetable, especially greens, most often produce healthier weight loss outcomes. Check out the science backed strategies below:
1) Only Eat When Hungry – Only eating when you are hungry can be difficult, as eating on a schedule is more practical. Although you don’t have to wait until you are starving, make sure you are hungry and not just thirsty before you reach for food.
2) Avoid Liquid Calories – Be cautious when using protein shakes and energy drinks for meal or snack replacement. It is okay to drink the occasional calorie-containing drink, but you have to honestly count all of the liquid calories that you consume each day.
3) Boost Satiety with Foods - Leptin resistance is a condition that causes the body to not respond properly to satiety signals. This can leave you feeling hungry soon after eating a meal. Try boosting satiety with filling foods like lean proteins and healthy sources of fiber.
4) Be a More Active Adult – Losing and staying at a healthy weight requires both regular physical activity and a healthy eating plan. Moreover, as you age your metabolism can slow down, so older adults must become more active while consuming fewer calories.
Although the science shows that eating fat does not necessarily lead to unwanted weight gain, fat is high in calories, so trimming the fat can cut calories. That said, healthy fats can fill you up and actually curb sugar consumption.
Living Healthy Must Continue Long After Weight Loss
If losing weight and keeping it off is your goal, it can be crucial to understand how the science of weight loss can help you control many of the unique challenges you face, such as identifying what works for you and why. Successful weight loss to support a healthier life requires long-term changes to daily eating and exercising habits. So, make sure you pick a program that you can embrace for a lifetime.
Living on a diet is a miserable experience that seldom leads to the desired goals for losing weight and keeping it off. In fact, studies suggest restrictive diets often lead to weight gain rather than weight loss over the long term. Researchers suggest merely thinking about “going on a diet” creates limitations in your mind that can negatively impact long-term results. Accept the fact that living a healthy lifestyle continues long after you achieve a target weight.
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