Even with a stable calorie deficit, the body may not lose weight as expected. This is due to a number of complex processes in the body that affect weight loss, nutritionists warn.
First, there is often no real calorie deficit. People tend to underestimate how much food they actually consume and overestimate their level of physical activity. This creates the illusion of a deficit, and the weight stays the same.
Second, the body adapts to the prolonged calorie deficit by slowing down its metabolism and conserving energy. This process is called metabolic adaptation, which means that the usual deficit no longer has any effect on weight loss.
Another important factor is sleep. Insufficient or poor-quality sleep affects hunger and satiety hormones, increasing ghrelin and decreasing leptin. This increases appetite and can lead to overeating.
It's also worth paying attention to your protein intake. If you don't get enough, your body loses muscle mass, and with it your basal metabolism decreases, making it harder to lose weight.
Hormonal disorders, such as insulin resistance, cannot be ignored, which can prevent effective fat burning even with a proper diet.
For effective and healthy weight loss, experts advise:
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increase consumption of foods rich in fiber (vegetables, fruits, legumes, whole grains);
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avoid strict diets and extreme restrictions;
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monitor sleep quality and stress levels;
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maintain a balance between nutrition, rest and physical activity.
Such a comprehensive approach will help you lose weight steadily without harming your health.
