The plateau effect is the situation in which the continuity of weight loss is not observed even when you have an adequate diet and a regular physical activity is performed; in fact, weight loss is not considered a linear process, as it depends on several factors, including physiological ones. some, which would be related to this effect.
It is normal that at the beginning of a diet and the practice of physical activity several kilos can be easily lost, however over time, the body adapts better to the diet and activity routine, so energy consumption becomes less and there is no weight change.
- Although it can be frustrating.
- The plateau effect can be avoided and overcome through regular nutritional consultations.
- So that the effect of the recommended diet can be evaluated and adjustments can be made.
- As well as changes in the intensity and stimuli of physical activity.
- Thus.
- The body does not remain under the same effects and it is possible to avoid the plateau effect.
At the beginning of the weight loss process, it is normal to see a loss in the first few weeks, as there is a rupture in glycogen reserves to generate energy, in addition to requiring lower energy expenditure for weight loss processes. digestion, abortion and food metabolism, which promotes weight loss. However, as the number of calories is maintained, the body reaches a balance, adapts to the situation, which makes the amount of calories spent daily equal to that consumed, without weight loss and characterizing the effect. Tray.
In addition to body adaptation, the plateau effect can occur when the person follows the same diet or training plan for a long time, when they follow a long-restricted diet, or when they quickly lose a lot of weight. with a decrease in metabolism. However, more studies are needed to actually determine which physiological mechanism is most closely related to the plateau effect.
The plateau effect is more common after 6 months of a hypocaloric diet, so it is important that the person is accompanied by a nutritionist to avoid not only the plateau effect, but also nutritional deficiencies.
To avoid and get out of the plateau effect, you need to make daily changes, such as:
In case of hormonal problems, it is important that in addition to the advice of the nutritionist, the person is accompanied by the endocrinologist to periodically monitor the concentration of these hormones in the blood, since from there it is possible to know if the absence of weight loss is due to the plateau effect or consequence of the hormonal disorder, it is necessary to initiate or modify the treatment.
It is also recommended not to follow a diet restricted for a long time and without nutritional advice, because in addition to being able to cause a nutrient deficiency and promote the plateau effect, this can lead to eating disorders, such as bingeing, for example, and the accordion effect, in which after weight loss, the person returns to the initial weight or more. Understand what the accordion effect is and how it occurs.