Hello Lykkers! Who hasn't wondered at least once why is it so hard to lose weight? Can it be all related to metabolism? Metabolism refers to the biochemical processes by which the body produces energy from the food we consume.

Every day, the body absorbs nutrients and utilizes them according to the needs of the organism.

These vital processes do not stop; they respond to our behaviors, such as diet, physical activity, and sleep, in a kind of synergy between action and reaction. But what happens when metabolism slows down or reaches a plateau?

Metabolism Slowdown: What Does It Really Mean?

You may have heard people say, "I have a blocked metabolism," usually to explain difficulty in losing weight. While the term "metabolism blockage" is often used, it is not entirely accurate.

The metabolism can slow down, but it never completely stops. More accurately, this phenomenon is referred to as a "metabolic plateau" or "steady-state," a phase where the body functions at a constant rate without accelerating or decelerating.

In this state, the body can be compared to walking on a treadmill at a consistent speed without increasing or decreasing the pace.

What Causes a Metabolic Plateau?

A metabolic plateau occurs when, despite maintaining restrictive eating habits, weight loss ceases. The body has adapted to the reduced caloric intake and enters a "energy-saving mode." This process was crucial for survival during times of famine in ancient history, but in modern times, it can hinder weight loss efforts.

Unbalanced Diets and Metabolic Blockage

The most common cause of metabolic blockage is unbalanced or severely low-calorie diets. While these diets may show immediate results in weight reduction, prolonged adherence can lead to a standstill. The blockage is a natural outcome of a series of interconnected processes:

- Loss of Lean Mass: Lean body mass is the active component of the body responsible for burning calories. As lean mass decreases, the body uses fewer calories to function.

- Leptin Reduction: The reduction in lean mass leads to lower leptin levels, the hormone responsible for regulating hunger and satiety. With less leptin, appetite increases, making it more challenging to maintain a restrictive diet.

- Increased Cortisol Secretion: Elevated cortisol, the stress hormone, is linked to lower leptin levels, contributing to heightened feelings of hunger and stress.

- Impaired Sleep: Chronic stress can also reduce sleep quality and duration, further disrupting metabolism.

- Thyroid Hormone Production: A severely low-calorie diet, particularly those restricting carbohydrates, can also reduce thyroid hormone production, which regulates energy production in the body.

Maintaining a Healthy Metabolism

To keep metabolism in balance and maintain overall well-being, it’s important to follow a few guidelines:

Avoid Skipping Meals

Regular meals help keep the metabolism stable. Balancing macronutrients during each meal is essential. A recommended approach is to divide the plate into three sections: one-third should consist of colorful vegetables, one-third of whole grains or fruits, and one-third of proteins. A tablespoon of olive oil can be added for healthy lipids.

Consuming a moderate amount of carbohydrates (mainly from vegetables, fruits, and whole grains) helps regulate thyroid and leptin levels, while high-quality proteins (such as fish, lean meats, and eggs) help preserve lean body mass.

Exercise with Strategy

Physical activity plays a crucial role in creating a calorie deficit, which is necessary for weight loss. Aerobic exercises are helpful, but when combined with resistance training (such as weights or bodyweight exercises), they help preserve lean mass. It’s recommended to start with three sessions per week, lasting about 20-30 minutes, and progressively increase the duration and frequency.

Taking Breaks from Strict Diets

If on a low-calorie diet and weight loss stalls, it may be helpful to take a “break” for about three days. This involves increasing caloric intake to normal levels for at least 72 hours. This break can help restore leptin levels and prevent metabolic slowdown.

Avoid Sudden and Radical Changes

Making drastic changes to diet or exercise routines can have a negative impact on metabolism. Abrupt modifications force the body to react counterproductively, especially during a weight loss journey. Sustainable and gradual changes are essential for long-term success.

Consistency is Key

A balanced diet combined with regular physical activity is the best approach for maintaining a healthy metabolism. Consistency in healthy habits, rather than extreme measures, helps avoid metabolic plateaus and keeps the body functioning optimally.