The X Factor - The Secret of Maintaining the Weight

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After three months of regular exercise and following regular balanced diet, it shows that my body composition doesn't change much even though my overall weight drops 500g.
So I did a research and found this not new information about HOMEOSTASIS.

What is HOMEOSTASIS ?

Homeostasis is the body's method of keeping internal stability no matter what external influence disturbs its normal functioning.
Basically, our body wants to store fat "just in case" and will stubbornly shift it to another area of our body rather than release it as energy even if we are working out and eating right.

What is the effect of HOMEOSTASIS with WEIGHT LOSS ?

When we decrease the overall calorie intake of the body for an extended period of time, while we may be seeing weight loss, our body is seeking out the new norm. And once it discerns how to operate in a stable condition with the decreased of energy input, weight loss slows down significantly and eventually it stops completely.

How to deal with HOMEOSTASIS ?

We need to "shake" our body's comfort zone by changing our exercise regime or our macronutrients.
If we find ourselves hit the plateau despite eating in deficit calories or hitting the gyms, here are some ideas found from the internet that's worth to try

1. Modify Our Macronutrients Intake
In the beginning, we may eat 50% Proteins, 30% fats and 20% carbs. As we lose our fats and building up the muscles, we need to replenish the glycogen in the muscles and we could modify to 45% Proteins, 30% Carbs, 25% fats

2. Shake Up Our Workout
As my personal trainer has told me before, we need to shake and waken up our body after some period of time. We can change our exercise regime, or increase the weight and decrease the reps or using the same weight with more reps.

3. Consider Reverse Dieting
At some point after we have reached our goal or ideal weight, we are going to have to stop eating in deficit. Maintaining a diet that's 1000 calories in deficit for the rest of our life won't help us to reach optimal health and well being.
We could start slowly increasing our calorie intake but we still need to have cautious in what calories we put into the body. Of course junk food would be out of the caution but if it's once in a while for a treat, that's okay.

Source : My fitnesspal website


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