The strategies to lose weight are always the same: you restrict certain foods, you sleep well, you exercise and your body is responsible for burning the extra kilos. End of story, right? It should be like that, but the truth is that it is not so easy.
The passive and monotonous attitude that we have described at the beginning, is what many of us have before the loss of weight, and it is consequence of a tradition that is based on seeing our body in a too simple way. This leads us to stagnate.
The reality is that we can lose weight more efficiently by applying some strategies that break the mold and take us out of monotony. One of them has to do with a principle of our body that many ignore: adaptive thermogenesis , a metabolic factor that we can all manipulate to lose weight faster.How to lose weight eating
What is adaptive thermogenesis?
In simple terms, thermogenesis is the body’s ability to generate heat through metabolic reactions. That is to say, from the foods we obtain energy that we metabolize and then it becomes heat.
During periods of restrictive diets and exercise, this ability to generate heat is altered. Our body adapts so that we do not spend the same heat when we exercise and when we do not. That is what we call adaptive thermogenesis.
The theory tells us that in periods of diet, adaptive thermogenesis makes that + our ability to spend calories is reduced. Something similar happens when we go through climate changes: we burn more energy in winter than in summer, and that is why when the cold season arrives we need to eat more food that gives us energy. All this is a summarized version of a complex process, but it is enough for practical purposes.
How to use adaptive thermogenesis to lose weight
With what has been said so far, it is easy to understand the problem we are facing: in order to lose weight, adaptive thermogenesis must be attenuated but how?
A team of researchers from the National Council of Health and Medical Research of Australia (NHMRC) undertook the task of investigating this phenomenon. To do this, they did an experiment on a group of volunteers who underwent a restrictive caloric diet for six months. The theoretical principle they applied was this: if the body adapts to our caloric expenditure needs, it will be best to give it certain shocks from time to time so that it reacts.
In the NHMRC experiment, the volunteers were divided into two groups: one group would maintain a strict and permanent diet during the six months of the study, and the other would follow the restrictive diet for two weeks, leaving it for the next two weeks, and then repeat the cycle until the six months are completed.
The result was clear: in the end, the most lax group had managed to lose on average 8 kg more than the group that followed the strict diet. Also, finished the study, the group that lost more weight was also the most able to maintain their new measures.
The explanation given by the researchers to the results of their experiment was simple and solid: when we eat less food, our body spends less calories to conserve the little energy that comes to it. It is an evolutionary strategy that helped our ancestors survives in times of need in past millennia. However, we have evolved, and we know that if we introduce controlled changes in that equation, our body will have reasons to burn more calories again.
Adaptive thermogenesis is a natural process of our body; we can play for or against when trying to lose weight more efficiently.
If we keep static plans and prolonged diet, adaptive thermogenesis we will make it difficult to lose weight. Now, this does not mean that we should start restricting calories one day and the next. It is best to make a long-term cyclic feeding plan, where we give the body at least two weeks to adapt to the lower use of calories, before giving a caloric shock with healthy foods, never with empty calories.
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