Long-Term Weight Maintenance After An Intensive Weight-Loss Program Adaptive Thermogenesis – Overcoming Your Body’s Set Point

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Adaptive Thermogenesis – Overcoming Your Body’s Set Point

Have you started a new weight loss program that was great for the first two weeks and nothing? These are called weight loss plateaus, and it’s frustrating enough for many people to just give up and blame the weight loss program for the lack of progress. In fact, your own body has set a new body weight index.

The human body is a very efficient machine, and once it has established a certain weight as a set point or standard operating weight, it will do whatever it can to keep it there. Your body adjusts metabolism and fat storage (and more) to maintain a set point, and it seems that no matter what you do, you won’t lose it. This process is called adaptive thermogenesis.

To pass these weight loss plateaus you need to break the body weight set point and change the setting to a new body weight set point. A good place to start is to better understand the conditions you are trying to change, which is the process of adaptive thermogenesis. This is how the body automatically reduces the production of energy when you reduce the food intake by eating in order to maintain the body weight.

Take a food sample to help explain the process. You decide that if you can cut at least 500 calories from your diet, then you will lose weight, so you go to cut 500 calories but nothing happens . Your body has adjusted its energy needs to a level that is 500 calories less than before, thus maintaining your weight. You get frustrated and drop another 500 calories from your normal diet, thinking that 500 is not enough, so 1000 calories should do the trick, but again, nothing happens. Adaptive Thermogenesis has also adjusted the body’s need to absorb a new level of caloric intake and maintain weight, even if the calorie reduction is very high.

Are you lucky enough to fight yourself? No, it doesn’t, but it does more than just diet to prevent adaptive thermogenesis, to lose weight and reach a new body weight set point.

What is the secret behind all this? Well, there’s no magic secret, but diet and exercise need to be combined to do the trick, but the old diet and exercise program doesn’t always work. High-intensity resistance training is the key to breaking adaptive thermogenesis and reestablishing body weight.

Metabolic resistance training is a series of repetitive exercises with very short rest between sets designed to stimulate the system into compliance. When combined with a weight loss diet, this method actually kicks in the body’s adaptive thermogenesis reaction to bring your weight down to the target body weight.

What you need now is to continue your program in maintenance mode to reset your system to assume that your new (and lower) weight is where it should be. Maintain this new weight for the next 4 weeks before trying to lose weight. Now when you start weight loss again you are starting a new body weight level and going down. Use this failsafe method when you reach that plateau and you won’t lose weight. This is very effective in overcoming adaptive thermogenesis and setting a new body weight set point.

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