HAVE you hit a weight-loss plateau? Do you feel that, whatever you do, you just cannot shed those pounds?
You might be fighting against your body’s “weight set point” or “resting weight” — the point at which your body feels most comfortable and the one it will strive to maintain.
We reveal how to shed those stubborn pounds and fight your body’s ‘resting weight’[/caption]
Dr Charlotte Norton, chief medical officer at The Slimming Clinic, explains: “The term is often used to describe the weight that our bodies want to be in order to function best.”
When trying to lose weight, people will often opt for extreme measures such as crash dieting, to see change on the scales fast.
“And if you’ve recently lost weight or tried to, your body may fight back by slowing your metabolism or storing more fat as a means to keep you alive.”
Dr Charlotte tells Sun Health: “Our set point is the weight each individual gravitates towards and hovers around if they don’t pay any special attention to their weight.
“It can be determined by a combination of factors, including genetics, hormones and your lifestyle.”
Alasdair Nicoll, a personal trainer at The Fitness Group, adds: “Forcing your body outside its weight set point range can trigger several signs.
“They indicate that your body may be needing a more gradual or sustainable approach to weight management.”
Alasdair says signs include:
- Persistent hunger: Your body may increase appetite and cravings to regain lost weight.
- Low energy: Chronic fatigue or difficulty maintaining stamina can occur as your metabolism adjusts.
- Plateauing weight loss/gain: Despite efforts, the scales may stop moving as your body resists further changes.
- Changes In mood: Anxiety and irritability, or depressive symptoms, may arise due to restricted calorie intake or stress on the body.
- Sleep disturbance: Trouble nodding off or staying asleep may occur as hormonal systems are disrupted.
- Physical symptoms: Loss of menstrual cycle (for women), hair thinning or weakened immune function can signal strain.
- Difficulty sustaining habits: Extreme diets or workouts may feel unsustainable or lead to burnout.
You may need to be more patient with your body, slowly making changes, to get results you want.
Dr Charlotte says: “The cornerstone of any effective, sustainable weight-loss programme is to work with your body.”
Here’s how . . .
ADD, DON’T CUT
Avoid ultra-processed foods and cook from scratch with nourishing foods instead[/caption]
BODY Fabulous Health Club nutritionist Hannah Trueman says: “Shift your focus to the nourishing foods you can add to your diet, rather than dwelling on what you think you’re ‘missing out’ on. There are countless delicious and nutritious alternatives.
“As you change your eating habits, you’ll likely start craving these foods instead.”
Hannah recommends “embracing whole foods in their most natural form”.
That means avoiding ultraprocessed foods and cooking from scratch. Avoid cutting out entire food groups (e.g. carbs) as this contributes to the feeling of “missing out”.
UP PROTEIN
A 100g portion of chicken breast has 30g of protein, and a 70kg person can aim for around 112g per day[/caption]
YOU may already be controlling your diet, but are you focusing on protein?
A common recommendation to shed the pounds is eating 1.6 to 2.2g of protein per kg of body weight a day (eg, 112-154g of protein for a 70kg person).
Sources include chicken, beef, pork and turkey, vegetarian options include tofu, beans and lentils.
A 100g portion of chicken breast has 30g of protein, but foods like Greek yoghurt, seeds and peanut butter all add to your intake of the nutrient.
Healthy fats, like avocado, nuts, seeds, olive oil and whole eggs, should be prioritised, too.
Together, protein and healthy fats “help regulate hunger and stabilise blood sugar, helping you feel satisfied for longer”, says Hannah.
Make the rest of your meal veg and moderate amounts of complex carbohydrates.”
These are carbs that release energy more slowly and are found in wholegrains such as oats, quinoa and brown bread.
REST, RECOVER
DON’T underestimate the affect of stress and sleep on body shape.
Hannah says: “Sleep and stress play a critical role in hormonal regulation (including stress and reproductive hormones), which directly affects appetite, metabolism and fat storage.”
Studies show a lack of sleep can make you crave foods high in fat and sugar and drive hunger hormones.
Hannah says: “Aim for seven to nine hours of quality sleep a night and incorporate daily stress-reducing practices like mindfulness, meditation and deep breathing.
“This can help restore hormonal balance, reduce cravings and support more effective weight management.”
TRACK MORE
Make sure to track your metrics like energy levels, sleep quality, workout performance to assess how your body is responding to your plan[/caption]
WHAT we put in our mouth is the vital thing to keep an eye on for losing weight. But tracking other metrics may also help you.
It’s now easy to measure various aspects of health with a fitness watch, not just your steps.
Alasdair says: “Regularly track your metrics like energy levels, sleep quality, workout performance, and hunger signals to assess how your body is responding to your plan.
“Use tools like heart rate variability or resting heart rate to gauge recovery and stress, making adjustments to training volume or calorie intake as needed for optimal results.”
Keeping a journal is also good for tracking weight-loss issues.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes – most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
PICK UP WEIGHTS
Aim to pick up weights three to five times a week[/caption]
WHILE experts agree, what we eat is the most important factor, exercise is vital too.
Alasdair recommends: “Engage in strength training three to five times a week, targeting major muscle groups to enhance muscle growth and improve metabolic efficiency.
“Incorporating NEAT (Non-Exercise Activity Thermogenesis) activities like walking significantly increases your daily energy expenditure.”
But Hannah warns: “Doing more isn’t always better.
“Overtraining can disrupt hormones and slow progress, especially in women and particularly during the luteal phase of the menstrual cycle (the lead up to the period).”
CALORIES BY WEEK
Track your calories on a weekly rather than daily basis and aim for a deficit of 500 calories[/caption]
IF you haven’t already tracked calories, try using a free calculator to work out your personalised goals, such as weeklycaloriedeficit.com.
Arj Thiruchelvam reckons a deficit of around 500 calories is usually enough to safely lose weight.
He says: “I would recommend counting your calories on a weekly rather than daily basis.
“You’re much more likely to get better results in the longer term if you can still allow yourself the occasional treat, which you can make up for by consuming fewer calories on a different day.”
LISTEN TO YOUR BODY
Develop sustainable habits and focus on long-term goals[/caption]
ALASDAIR says behaviour change is the most important thing to focus on long-term for people wanting to lose weight.
He says: “Develop sustainable habits, such as consistent meal times, mindful eating, and self-monitoring through journaling or tracking.
“Building long-term behaviours reduces reliance on restrictive diets, creating a healthier relationship with food and fitness.”
Hannah says: “Pay attention to hunger and fullness cues, eat slowly and avoid distractions (like screens) at mealtimes. This can help enhance digestion and satiety, which in turn can help appetite regulation and reduce cravings and overeating.”
“This can help enhance digestion and satiety, which in turn can help appetite regulation and reduce cravings and overeating.”
BE KIND TO YOURSELF
Don’t get bogged down with dieting – be kind on yourself and take it slowly[/caption]
STOP comparing yourself to others, it isn’t helpful. Hannah says: “Patience and self-compassion are essential pieces of the puzzle for long-term success.
“Weight-management is influenced by many factors and no two weight-loss journeys are the same.”
You might see your weight fluctuate but don’t get discouraged. Arj Thiruchelvam, a nutritionist and performance coach, says: “It’s important to note that weight loss is not a linear process.
“To track your progress more accurately, it’s recommended that you weigh yourself once a week at the same time of day and under the same conditions.”
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