Plateaus explained
stelper
Posts: 19
Hey everyone. I'm doing this post because I've gone through the dreadful plateaus, and I want you guys to know why you are getting them and how to break them.
I see a lot of people advocating the whole "calories in vs. calories out" deal, but I want to tell you that sometimes it's a lot more complicated than that.
There are a couple of reasons why you might be plateauing. One reason might be that you are not accurately counting your calories. For most, this isn't the case. When I was in my plateau, people kept telling me that I probably wasn't counting my calories correctly, and they'd give me the cliche "calories in vs. calories out. It's science" bull crap. I was absolutely positive, without any shadow of a doubt that I was accurately counting my calories. So why wasn't I losing anymore weight?
This is why...
Your body produces a hormone called Lepin. Leptin, if you will, is kind of like the body's energy control panel. It basically regulates how much energy your body will give out. When you are on long periods of caloric deficits (or are at a lower body fat %), your body's Leptin levels will slowly start to decrease, consequently reducing your energy levels (BMR). So, the "calories in vs. calories out" rule still remains true, but people are highly overestimating their calories out.
In order to fix this, you need to have periodic "re-feed/cheat days," which are basically days of eating 100-200 calories over maintenance. Having these days will bring your Leptin levels back to normal, resulting in your BMR to bounce back to where it was before. The frequency of these "re-feed/cheat days" are really dependent on where you are at in your weight loss journey. If your body fat percentage is still relatively high, then you really shouldn't have these types of days too often. However, if you are trying to lose those last pesky 5-10lb, I would suggest having these days once a week.
Let me know if you guys have any questions!
I see a lot of people advocating the whole "calories in vs. calories out" deal, but I want to tell you that sometimes it's a lot more complicated than that.
There are a couple of reasons why you might be plateauing. One reason might be that you are not accurately counting your calories. For most, this isn't the case. When I was in my plateau, people kept telling me that I probably wasn't counting my calories correctly, and they'd give me the cliche "calories in vs. calories out. It's science" bull crap. I was absolutely positive, without any shadow of a doubt that I was accurately counting my calories. So why wasn't I losing anymore weight?
This is why...
Your body produces a hormone called Lepin. Leptin, if you will, is kind of like the body's energy control panel. It basically regulates how much energy your body will give out. When you are on long periods of caloric deficits (or are at a lower body fat %), your body's Leptin levels will slowly start to decrease, consequently reducing your energy levels (BMR). So, the "calories in vs. calories out" rule still remains true, but people are highly overestimating their calories out.
In order to fix this, you need to have periodic "re-feed/cheat days," which are basically days of eating 100-200 calories over maintenance. Having these days will bring your Leptin levels back to normal, resulting in your BMR to bounce back to where it was before. The frequency of these "re-feed/cheat days" are really dependent on where you are at in your weight loss journey. If your body fat percentage is still relatively high, then you really shouldn't have these types of days too often. However, if you are trying to lose those last pesky 5-10lb, I would suggest having these days once a week.
Let me know if you guys have any questions!
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Replies
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This should be interesting.0
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Your body produces a hormone called insulin. Insulin, if you will, is kind of like the body's energy control panel. It basically regulates how much energy your body will give out. When you are on long periods of caloric deficits (or are at a lower body fat %), your body's insulin levels will slowly start to decrease, consequently reducing your energy levels (BMR).
Insulin is the signal to store energy. The less you have the more energy is available. Insulin simply lowers the glucose concentration in the bloodstream. Your statement is contrary to science.0 -
Oh, God, here we go.
I'm sorry to announce that I don't have any cat, rolling-eyed celebrity guest or Jennifer Lawrence gifs available at the moment.0 -
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Did this all come to you in a dream or...?0
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Oh good, I was looking for some entertainment this afternoon.... ::gets comfy::0
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Well, it is Friday after all...0
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First - how do you define a plateau? (I'll give you a hint, it's longer than 6 weeks)
Next, as you lose weight, your BMR changes, that's true - but MFP takes that into consideration, when it tells you to adjust your calories every 20 pounds or so to reflect that. The less you weigh, the less your base caloric intake is going to be - I think that's common knowledge.
You should take out this bit:
because inaccuracy is almost always the case. When people post about "plateaus", most people on here say: you're eating more or burning less than you think. That's pretty much the standard answer.One reason might be that you are not accurately counting your calories. For most, this isn't the case.
I agree that metabolic adaptation is a thing and can happen, but it's usually seen after an extended period of being in a consistent deficit - a year or more. So the average Jane or John isn't experiencing that.
And I'm 99% certain that reverse dieting is a much better solution than "cheat days". If it takes upwards of a year for metabolic adaptation to occur, a few hundred extra calories isn't going to fix it.
As far as your statements about insulin - you should really read up on how your body works.0 -
I would love to know what science you have proving your theory. The human body doesn't stockpile insulin, insulin is "created" by a section of the pancreas on an AS NEEDED basis. If your pancreas isn't able to create insulin (or sufficient insulin) eating a few more calories isn't going to fix it. I do have lower than normal insulin levels I have the rarer form of hypoglycemia called fasting hypoglycemia where my body doesn't process glucose normally (due to my lower glucose numbers, my body produces a lower insulin response because less insulin is required).0
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Please, tell us more. Should those 100-200 refeeds be strictly clean, or whatever fits in our macros? Do you know of a way to tell if you're really revving up your BMR or are simply experiencing an overdue whoosh? And finally, do you attribute the effects of this insulin-as-control-panel theory to body confusion?0 -
Hey everyone. I'm doing this post because I've gone through the dreadful plateaus, and I want you guys to know why you are getting them and how to break them.
I see a lot of people advocating the whole "calories in vs. calories out" deal, but I want to tell you that sometimes it's a lot more complicated than that.
There are a couple of reasons why you might be plateauing. One reason might be that you are not accurately counting your calories. For most, this isn't the case. When I was in my plateau, people kept telling me that I probably wasn't counting my calories correctly, and they'd give me the cliche "calories in vs. calories out. It's science" bull crap. I was absolutely positive, without any shadow of a doubt that I was accurately counting my calories. So why wasn't I losing anymore weight?
This is why...
Your body produces a hormone called insulin. Insulin, if you will, is kind of like the body's energy control panel. It basically regulates how much energy your body will give out. When you are on long periods of caloric deficits (or are at a lower body fat %), your body's insulin levels will slowly start to decrease, consequently reducing your energy levels (BMR). So, the "calories in vs. calories out" rule still remains true, but people are highly overestimating their calories out.
In order to fix this, you need to have periodic "re-feed/cheat days," which are basically days of eating 100-200 calories over maintenance. Having these days will bring your insulin levels back to normal, resulting in your BMR to bounce back to where it was before. The frequency of these "re-feed/cheat days" are really dependent on where you are at in your weight loss journey. If your body fat percentage is still relatively high, then you really shouldn't have these types of days too often. However, if you are trying to lose those last pesky 5-10lb, I would suggest having these days once a week.
Let me know if you guys have any questions!
You are talking out of both sides of your mouth. First it's "CICO is bull crap." Then "CICO is true." Bottom line, CICO is true. Your BMR might not be what the calculators give you, for various reasons, the biggest one being that they give you estimates, not actuals, but CICO is it.0 -
Okay guys... I made a mistake. Insulin was the wrong hormone. I meant to say Leptin0
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New here?0
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Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.0 -
well here we go
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Comes to school MFP on hormones
Can't remember correct name of hormone
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herrspoons wrote: »No.
Double no.0 -
Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Dig a little deeper into the functionality of Leptin. It also regulates your energy expenditure (BMR).0 -
0
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Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Well, I just skimmed a Mercola article that says it also turns white fat into brown fat and if you eat 50-70% fat (including krill oil), you will speed up your metabolism.
http://articles.mercola.com/sites/articles/archive/2012/10/29/leptin-resistance.aspx
I can't believe my doctor didn't test me for leptin resistance
0 -
Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Dig a little deeper into the functionality of Leptin. It also regulates your energy expenditure (BMR).
LOL you started the thread and you can't even be bothered to post a link to, like Wikipedia or something??
Thank you for making this day awesome.0 -
ThickMcRunFast wrote: »well here we go
Please, no cats shall be harmed in the making of this thread.....
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barbecuesauce wrote: »Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Well, I just skimmed a Mercola article that says it also turns white fat into brown fat and if you eat 50-70% fat (including krill oil), you will speed up your metabolism.
http://articles.mercola.com/sites/articles/archive/2012/10/29/leptin-resistance.aspx
I can't believe my doctor didn't test me for leptin resistanceSo to summarize: Insulin and leptin resistance are core factors in obesity, which in turn is a risk factor for cancer and may boost tumor growth. But the answer lies not in a pill. To reverse insulin and leptin resistance:
Avoid, sugar, fructose, grains, and processed foods
Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with:
No-to-low sugar and grain carbs
Low-to-moderate amount of protein
As much highly quality healthful fat as you want (saturated and monosaturated). Most people need upwards of 50-70 percent fats in their diet for optimal health. Good sources include coconut and coconut oil, avocados, butter, nuts, and animal fats. Also take a high-quality source of animal-based omega-3 fat, such as krill oil
According to your article I'm screwed. 0 -
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Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Dig a little deeper into the functionality of Leptin. It also regulates your energy expenditure (BMR).
Do you have some peer reviewed studies to share? Where did you get your information?
A google search of leptin just gives me a whole lot of blogs telling me to reset my leptin levels.0 -
Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Dig a little deeper into the functionality of Leptin. It also regulates your energy expenditure (BMR).
Do you have some peer reviewed studies to share? Where did you get your information?
A google search of leptin just gives me a whole lot of blogs telling me to reset my leptin levels.
I think you hit ctrl + alt + belly button to reset it0 -
Okay guys... I made a mistake. Insulin was the wrong hormone. I meant to say Leptin
And yet you are still wrong. Leptin is created by fat cells NOT by eating at maintenance or slightly above. To increase Leptin levels (aside from taking a supplement) you would need to increase your fat stores. Even then it still comes down to calories in vs calories out. The entire purpose of Leptin is to inform the brain of your body's fat stores, in some obese people the body has had such a high number of Leptin for so long the brain doesn't see it, so it reacts believing that the fat stores have been depleted. While "lower Leptin" levels will tell your brain your "starving" which can trigger cravings it's does NOT lower your BMR it instead triggers the brain to tell you to be lazy (basically testing your will power to hit the gym for your normal workout).
The only way this would be causing the plateau is the person is eating more than they think and burning less. However it's more likely that as they have lost weight their deficit has become smaller and logging inaccuracies (both in calories in and calories out) that didn't matter when they had a daily deficit of 1,000 have now eaten up the lower deficit of 500.0 -
Unbelievable to read some of these responses. Ignorance combined with arrogance is a dangerous thing.. OP is accurate regarding Leptin...
http://www.bodyrecomposition.com/index.php?s=leptin
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Leptin
noun
1.a hormone that is thought to suppress appetite and speed up metabolism.
(http://dictionary.reference.com/browse/leptin ?s=t)
Sounds like it isn't 100% if it actually "speeds up metabolism" or not.
Dig a little deeper into the functionality of Leptin. It also regulates your energy expenditure (BMR).
Dude.0 -
I always thought Leptin was one of the Dwarves that helped Bilbo Baggins out0
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