Many individuals often find themselves frustrated when their efforts to eat less don’t translate into weight loss. Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic sheds light on the reasons behind this common hurdle. According to him, being in a calorie deficit does not always guarantee fat loss, especially when your body is working against you in various ways.
Professor Joseph explains that weight loss goes beyond simply reducing calorie intake. While consuming fewer calories than you burn is the foundation of weight loss, the reality of biology is much more intricate. He emphasizes that the body’s metabolism adapts to low-calorie intake by slowing down its fat-burning efficiency, a phenomenon known as ‘adaptive thermogenesis’. This is the body’s survival response to conserve energy in anticipation of potential starvation.
In addition to adaptive thermogenesis, other factors such as poor sleep, high stress, hormone imbalances, and inflammation can impede progress even in a calorie deficit. Stress and sleep deprivation can elevate cortisol levels, contributing to increased fat retention, particularly around the abdominal area.
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Professor Joseph also highlights the common misconception of underestimating calorie consumption. Many individuals unknowingly consume more calories than they realize, often due to hidden oils, dressings, snacks, and portion sizes that add up over time.
To overcome these challenges, Professor Joseph recommends a more sustainable and structured approach. He advises individuals to assess whether they are consuming enough to support their metabolism and advocates for meals rich in lean protein, fiber, and slow-digesting carbohydrates to sustain fullness and prevent energy crashes.
Additionally, he suggests incorporating periodic breaks with maintenance-level calorie intake to reset hunger hormones and provide the metabolism with a brief respite. Resistance training is also advocated as a means to preserve muscle mass while losing fat, emphasizing that relying solely on cardio can lead to undesirable outcomes, especially with inadequate calorie intake.
In closing, Professor Joseph stresses the importance of consistency, smart fueling, and appropriate training, highlighting the non-linear nature of fat loss and the need for patience throughout the process.