-Diabloの日記, 2019年 04月 10日

Your body can defend AGAINST WEIGHT LOSS 🙅🏻‍♂️ - Your body does not know that you are choosing to be in an energy deficit and improper dieting can initiate the body’s 3 prong self defense system to protect against perceived famine in 3 main ways ⛔️ Defense to weight loss: Energy expenditure can decrease while hunger increases in order to prevent you from losing any more weight 😫 Restore weight: Your body is more likely to store extra energy as fat instead of expending it when you are repeatedly yo-yo dieting 🍔🍕🍟 Prevent future weight loss: If you regain weight very quickly after a diet, this can actually increase the number of fat cells and make future fat loss harder 🤭 With all of this into account: If you are going to diet, DO IT SUSTAINABLY ❤️ You DO NOT want to put your body through this repeatedly. If you go through multiple yoyo diets then you are going to repeatedly put yourself in this bad position where you have gained more fat than you want and have a reduced energy expenditure and metabolic rate 👎 References: Johannsen et al. (2012). Metabolic slowing with massive weight loss despite preservation of fat-free mass. The Journal of clinical endocrinology and metabolism, 97(7), 2489–2496. Maclean et al. (2011). Biology's response to dieting: the impetus for weight regain. American journal of physiology. Regulatory, integrative and comparative physiology, 301(3), R581–R600. MacLean et al. (2015). The role for adipose tissue in weight regain after weight loss. Obesity reviews : an official journal of the International Association for the Study of Obesity, 16 Suppl 1(Suppl 1), 45–54. Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (⭐️That’s me!!) (2014). Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition, 11(1), 7. https://biolaynestore.com/collections/accessories 

And no, this is not "starvation mode" you can brute force fat loss with a very low-calorie diet(VLCD) but if you're not severely overweight you will lose a lot of lean body mass as well which is the opposite of what you want. You will also suppress your metabolism, possibly long-term if you diet for long enough. Unless you're ok with attaining a "skinny fat" look in pursuit of a scale number, maintain a moderate deficit incorporate resistance training and be patient. 

Good information. Thank you. 

Great info! 

Thank you for sharing this! 💙 

Thank you Diablo. As someone who who lost muscle mass during a pneumonia following a large fat loss on keto (80 lbs), I then regained a lot of weight (40 lbs.) after being benched by a TBI; I know that I need to rebuild muscles as I lose weight again. Your summation is wise: "maintain a moderate deficit incorporate resistance training and be patient." 

You're welcome ladies. Don't squander your results by focusing solely on a scale number or continuous scale losses. It's ok to have stalls when it comes to the scale. Measurements, the mirror, gaining strength, seeing new muscles, etc can all signify progress when the scale doesn't.  

😁😂 

It's not the gaining and losing that causes those issues. It's the severe deficits that cause the problems is my understanding. The suppressed metabolism that the Biggest Loser contestants suffered. And bulking usually won't produce more fat cells since your body fat percentage will never be higher than your previous worst unless you fulk. 😂