You’re hitting the gym hard and your diet is clean and healthy yet the scale is stuck. What’s up?
- What is adrenal fatigue? Very low carb and low kilojoule diets, as well as stress and exercise, can negatively affect the hypothalamus and adrenal glands. Also known as the hypothalamic-pituitary-adrenal (HPA) axis) which interact in a complex way to keep hormones balanced. This can lead to fatigue and a weakened immune system. Cortisol is also known as the stress hormone (released by excessively low carb diets) can worsen the problem.
Severe and prolong carb restriction can also result in de-sensitising your insulin pathways leading to a greater insulin response when carbs are eaten. Cutting out carbohydrates is not recommended. Your focus should rather be on selecting the right type of carb and watching the amount you consume. Finding a professional to re-evaluate and restitch your diet is a crucial stepping stone.
- Incorrect Exercise: You may gym hard and frequent but exercising incorrectly, this can be harmful and counterproductive. If you stay with the same program for too long the body will adapt and weight loss will stall. Change your program every 6-8 weeks in terms of reps, weights and duration. Use longer cardio sessions interspersed with shorter intense sessions to really boost your fat metabolism and give your body the variety to really keep it guessing.
- Metabolic adaptations and weight plateaus: Metabolic adaptation is a term used to describe how the body adapts to having a lower energy supply. These adaptations include:
- a decreased metabolic rate, increase in hormones that promote hunger and catabolism and
- a decrease in hormones that promote satiety, energy expenditure and anabolism.
A restrictive diet will typically lead to the loss of both fat and muscle mass which can adversely affect your weight loss.
Muscle is responsible for driving metabolism and maintaining a higher resting energy expenditure and a loss of total mass including lean mass results in lower caloric requisition on a daily basis to carry out daily functions. Your body is in effect adapting to the fewer calories. Weight loss will stall because your body just adapted, cutting calories is therefor not always the answer.
Hope this helped!
Till next time