During the weight loss process, many people often hit a plateau after some time, where their weight stops decreasing. Dr. Jason Fung, in The Obesity Code, Provides scientific reasons and ways to overcome the weight loss plateau.
1.The key to weight loss is controlling insulin.
Many people believe that weight loss is only about calorie intake and expenditure. However, Dr. Fung points out that the real key to weight loss is insulin levels. Insulin is the main hormone responsible for fat storage. When its levels are high, the body is more likely to store fat rather than burn it.
2.By extending the periods when we don’t eat, we can effectively lower insulin levels.
By extending the time we don’t eat, our body uses up insulin reserves. Consequently, it enters a state more favorable for burning fat. Common intermittent fasting methods include the 16/8 method. This means fasting for 16 hours each day and eating all meals within an 8-hour window. By controlling when we eat, we can significantly lower insulin levels. Thus, the body starts to burn stored fat.
3.Low-Carb Diets Help Control Insulin
Consuming too many carbohydrates causes insulin levels to rise quickly. However, by reducing carbohydrate intake, we can prevent this spike. A low-carb diet suggests cutting down on rice, noodles, bread, and sugars. Instead, we should eat proteins, healthy fats, and green vegetables. This not only helps maintain lower insulin levels but also increases feelings of fullness. Consequently, it reduces unnecessary eating.
4.Exercise Only Plays a Supporting Role in Weight Loss
Moderate exercise can still help improve metabolism, increase muscle strength, and burn more calories. However, Dr. Fung warns that focusing too much on exercise and ignoring diet changes often doesn’t break weight loss plateaus.Therefore, exercise should serve as a supporting method. Instead, the main focus should remain on adjusting your diet structure.
5.Only long-term strategies can break a weight loss plateau.
To break a weight loss plateau, use a long-term plan instead of short-term dieting.Dr. Fung recommends combining intermittent fasting with a low-carb diet. This approach gradually adjusts the body’s hormone levels. Consequently, the body enters a continuous fat-burning state. As a result, it burns fat more efficiently. Additionally, This method keeps your metabolism fast and stops weight from coming back after dieting.
📖 Learn more about this book：
- Can dieting and exercising help you lose weight?
- How to stop counting calories, end dieting, and avoid excessive exercise.
✒️The content above was created by iWeaver Ai.
