Nutritionist Explains Why Eating Less Doesn't Always Lead to Weight Loss
Quick Look
- Nutritionist Liao Xin-yi explains that prolonged calorie restriction can lead to weight loss plateaus due to decreased metabolism, muscle loss, increased stress hormones, and reduced NEAT.
- She advises against extreme calorie deficits and emphasizes adequate protein, maintaining muscle mass, activity, sleep, and stress management.
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Why It Matters
Many people trying to lose weight find that even when eating very little, their weight doesn't decrease, or previous methods of eating less are no longer effective. Nutritionist Liao Xin-yi offers insights into this common phenomenon.
營養師廖欣儀在臉書粉專「欣儀的營養聊天室」表示，很多人減重時會發現一件事：「我已經吃很少了，體重還是下不去。」或是以前少吃會瘦，現在少吃根本沒用。這可能和身體的適應機制有關當長期熱量吃太低時，身體可能出現幾個變化：
●基礎代謝下降：身體會開始進入「節能模式」，因為它認為現在食物不足，會降低能量消耗來保護自己。包括：靜態代謝下降；日常活動量不自覺減少；身體變得更省電。所以後期即使吃得很少，消耗也跟著下降。
●肌肉量流失：如果節食減重時，蛋白質不足，加上沒有阻力訓練，熱量赤字過大，身體可能不只消耗脂肪，也會分解肌肉。而肌肉量下降後，代謝也容易跟著下降。
●壓力荷爾蒙增加：長期過度節食、睡不好、壓力大時，可能影響壓力荷爾蒙與食慾調節。有些人會開始容易暴食、想吃甜食，情緒性進食增加，壓力荷爾蒙也讓身體水分滯留；結果看起來「愈減愈肥」。
●NEAT下降：NEAT是「非運動性活動消耗」，例如走路、站立、小動作（抖腳、來回走）、日常活動（家務）。吃太少時，人容易疲累、懶得動，NEAT可能明顯下降。有研究發現，NEAT差異一天甚至可差數百大卡。「有時候不是你沒努力，而是身體正在適應低熱量狀態。」
廖欣儀總結，減重不一定是吃越少越好，而是：
1.熱量赤字不要過度 2.蛋白質要足夠 3.維持肌肉量 4.保持活動量 5.睡眠與壓力也很重要
很多人真正卡住的原因 不是吃太多，而是長期吃太少又撐太久
Open Questions
- What are the specific recommended protein intake levels for weight loss?
- What are examples of effective resistance training for maintaining muscle mass during weight loss?
- How can individuals effectively manage stress and improve sleep quality to support weight loss?
- What are the typical NEAT variations and how can they be increased?
