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The inability to lose weight may be related to genetic factors, improper diet, insufficient exercise, metabolic abnormalities, psychological stress, and other factors. Suggest adjusting lifestyle and seeking medical attention for endocrine disorders if necessary.

1. Genetic factors

Some populations have obesity related gene mutations, such as FTO gene mutations, which can lead to a decrease in basal metabolic rate and overeating. This group of people needs to strictly control their daily calorie intake. It is recommended to monitor their basic metabolic data through a body fat scale and adopt a high protein, low-carbon water diet model to help break through the plateau period.

2. Improper diet

is commonly caused by excessive intake of hidden calories, such as overconsumption of healthy foods such as nuts and fruit juice, or excessive use of seasonings. Keeping a diet diary can reveal hidden sources of calories. It is recommended to use standard measuring tools to weigh food, replace refined carbohydrates with whole grains such as brown rice and oats, and increase the proportion of high-quality protein and high fiber vegetables such as chicken breast and broccoli appropriately.

3. Lack of exercise

Relying solely on dietary control can easily lead to muscle loss, further reducing basal metabolism. It is recommended to engage in moderate intensity exercise for at least 150 minutes per week. HIIT interval training combined with resistance exercises such as squats and plank supports is recommended. Timely supplementation of whey protein after exercise can help maintain muscle mass.

4. Metabolic abnormalities

hypothyroidism, polycystic ovary syndrome, and other diseases can lead to stubborn obesity. If accompanied by symptoms such as fatigue, hair loss, and menstrual disorders, it is necessary to test indicators such as thyroid stimulating hormone and sex hormones. After diagnosis, medication such as levothyroxine sodium tablets and metformin sustained-release tablets can be used according to medical advice to regulate metabolism.

5. Psychological stress

Long term stress can increase cortisol levels and promote visceral fat accumulation. Symptoms include emotional eating and sleep disorders, which can be relieved through mindfulness meditation, abdominal breathing, and other methods. If necessary, consult a psychologist. Avoid extreme methods such as dieting to lose weight, as it can easily trigger a rebound in binge eating.

It is recommended to maintain a regular sleep schedule, drink no less than 1500 milliliters of water per day, and use steaming and boiling methods to reduce oil intake when cooking. One deceptive meal can be arranged per week to prevent metabolic adaptation, but total calories need to be controlled. If there is no change in weight for 3 months, special examinations such as glucose tolerance and insulin resistance should be conducted at the endocrinology department. It is recommended to lose no more than 5% of total weight per month during the weight loss process, as rapid weight loss can lead to skin sagging and malnutrition.