Is it normal for the second month of weight loss to slow down

It is normal for weight loss to slow down from the second month onwards, mainly due to factors such as metabolic adaptation, decreased body fat percentage, and solidified exercise patterns. The rapid weight loss in the early stages of weight loss is mostly due to water loss, while the decrease in fat breakdown efficiency in the later stages is a physiological adjustment. The slowing down of weight loss rate is usually due to the body's adaptive response to energy gaps. When weight loss occurs, the basal metabolic rate decreases synchronously, resulting in a decrease in the amount of calories consumed through the same diet and exercise. People with insufficient muscle mass show more obvious symptoms, as muscles are the main energy consuming tissue. Women may also experience brief pauses due to hormonal fluctuations one week before their menstrual period, which is related to edema and increased appetite. Adjusting dietary structure can alleviate the plateau period, such as increasing the proportion of high-quality protein to 1.5 grams per kilogram of body weight and replacing refined carbohydrates with compound carbohydrates.

Be alert to weight loss stagnation in special circumstances. hypothyroidism can lead to a sustained decrease in basal metabolic rate, accompanied by symptoms such as chills and constipation. When long-term excessive dieting causes metabolic damage, signals such as dizziness and hair loss may appear. Some medications such as antidepressants can also interfere with fat metabolism. When the body fat percentage is within a healthy range, continuing to lose weight will trigger the body's self-protection mechanism. It is recommended to monitor data through a body fat scale. If there is no change for four consecutive weeks and accompanied by abnormal symptoms, you should consult the nutrition department [SEP]. If you encounter a plateau period of weight loss, you can try changing your exercise mode and using high-intensity interval training to break adaptability. Pay attention to supplementing B vitamins and iron elements in diet, as they are involved in energy metabolism processes. Ensuring 7 hours of sleep per day helps with leptin secretion, and scheduling a deceptive meal once a week can temporarily improve metabolic levels. Recording changes in waist circumference can better reflect the true weight loss effect than simply weighing. Every 1 centimeter reduction in waist circumference is equivalent to losing about 0.5 kilograms of pure fat.