Overcoming Weight Loss Plateaus: Nutrition Tips and Supplement Insights

Weight loss and weight management counseling?

Hello, doctor.
Recently, I've encountered a plateau during my weight loss journey.
Besides increasing muscle mass, what dietary changes can I make to boost my metabolism? Additionally, I came across a weight loss supplement with impressive feedback images that I want to try, but I'm unsure if it might cause any discomfort.
The ingredients include bitter orange, white kidney bean, garcinia cambogia, chitosan, cayenne pepper, guarana, saffron, psyllium husk, green coffee bean extract, and a U.S.
patented ginseng.
A while ago, I noticed that a friend with the same height and weight as mine was able to lose weight faster than I could.
Is the difference because I have previously tried to lose weight and hit a plateau, while she has never attempted to lose weight, allowing her to shed pounds more quickly? I apologize for the numerous questions and kindly ask for your guidance.
Thank you!

belly, 20~29 year old female. Ask Date: 2020/03/11

Dr. Fan Chunmei reply Nutrition

Hello,
1.
Your friend's height and weight are the same as yours, but they are losing weight faster.
There are many factors to consider, such as whether they have a higher muscle mass ratio, their dietary intake, exercise duration, and the fact that they may not have previously attempted to lose weight, all of which can affect the rate of weight loss.
It cannot be generalized.
2.
Regarding weight loss products, nutritionists recommend a balanced diet and low-calorie diet principles along with appropriate exercise, and do not encourage the use of such products.
Generally, during weight loss consultations, information about the individual's height, weight, activity level, and dietary intake is collected to assess and provide recommendations.
I suggest you visit a hospital nutrition clinic to consult with a nutritionist for a personalized dietary assessment and advice.
Wishing you success in your weight loss journey!
Sincerely,
Dietitian Fan Chun-Mei,
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2020/03/11

More Info

Overcoming weight loss plateaus can be a frustrating experience, especially when you've been dedicated to your diet and exercise regimen. It's important to understand that plateaus are a common part of the weight loss journey, and they can occur for a variety of reasons, including metabolic adaptations, changes in body composition, and even psychological factors. Here are some nutrition tips and insights regarding supplements that may help you navigate this challenging phase.

Nutrition Tips to Overcome Plateaus
1. Reassess Your Caloric Intake: As you lose weight, your body requires fewer calories to maintain its new weight. This means that the caloric deficit you initially created may no longer be sufficient. Consider recalculating your daily caloric needs based on your current weight and activity level. Gradually reduce your caloric intake by 100-200 calories per day if necessary.

2. Increase Protein Intake: Protein is essential for muscle repair and growth, especially if you're engaging in resistance training. Increasing your protein intake can help preserve lean muscle mass while promoting fat loss. Aim for at least 1.2 to 2.0 grams of protein per kilogram of body weight, depending on your activity level.

3. Incorporate More Whole Foods: Focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods not only provide essential nutrients but also promote satiety, helping you feel fuller for longer.

4. Adjust Macronutrient Ratios: Sometimes, changing the ratio of carbohydrates, fats, and proteins can help break through a plateau. For example, reducing carbohydrate intake slightly while increasing healthy fats can help some individuals continue to lose weight.

5. Stay Hydrated: Dehydration can sometimes be mistaken for hunger. Ensure you're drinking enough water throughout the day, which can also aid in digestion and metabolism.

6. Consider Meal Timing: Some people find success with intermittent fasting or adjusting their meal timing. Experiment with different eating patterns to see what works best for your body.

Supplement Insights
Regarding the weight loss supplement you mentioned, it's crucial to approach such products with caution. While some ingredients may have research supporting their efficacy, others may not be as effective or could potentially cause side effects. Here’s a brief overview of the ingredients you listed:
- Bitter Orange (Citrus aurantium): Contains synephrine, which may increase metabolism but can also raise blood pressure and heart rate.

- White Kidney Bean: Often marketed as a carb blocker, it may help reduce carbohydrate absorption but should be used in conjunction with a balanced diet.

- Garcinia Cambogia: Some studies suggest it may help with weight loss, but results are mixed, and it can cause digestive issues in some individuals.

- Chitosan: A fiber derived from shellfish that may help reduce fat absorption, but evidence is limited.

- Cayenne Pepper: Contains capsaicin, which may boost metabolism and promote fat burning.

- Guarana: A source of caffeine that can enhance energy and metabolism but may lead to jitteriness or insomnia.

- Saffron: Some studies suggest it may help reduce cravings, but more research is needed.

- Psyllium Husk: A soluble fiber that can aid digestion and promote feelings of fullness.

- Green Coffee Bean Extract: Contains chlorogenic acid, which may help with weight loss, but results can vary.

- Ginseng: May help with energy levels and metabolism but should be used cautiously due to potential interactions with medications.

Before trying any supplement, it's advisable to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications. Supplements should not replace a balanced diet and healthy lifestyle.

Understanding Individual Differences
Regarding the difference in weight loss between you and your friend, several factors can contribute to this, including genetics, metabolic rate, muscle mass, and even hormonal differences. Your previous weight loss attempts may have led to metabolic adaptations, making it harder for you to lose weight now. It's also important to remember that everyone's body responds differently to diet and exercise, and comparing yourself to others can sometimes lead to unnecessary frustration.

In conclusion, overcoming a weight loss plateau requires a multifaceted approach that includes reassessing your diet, increasing physical activity, and possibly considering supplements with caution. Focus on sustainable changes that promote overall health rather than quick fixes. Remember, patience and consistency are key in achieving long-term weight loss success.

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