Is it normal to lose weight without losing weight

Losing weight may be a normal physiological phenomenon, but it may also be related to the imbalance of diet and exercise, changes in hormone levels, water retention, muscle growth and other factors.

1. Imbalance between diet and exercise

is a common reason for the ineffective gap between calorie intake and expenditure. If the hidden calories in daily diet are not calculated, such as seasoning sauces, nuts, etc., or if the exercise intensity does not reach the fat burning threshold, it will lead to weight stagnation. It is recommended to use a food scale to record the actual intake and ensure that the maximum heart rate during exercise is maintained within the 60-70% fat burning range through heart rate monitoring.

2. Hormone level fluctuation

The rise of estrogen before menstruation in women will promote water retention, resulting in temporary weight gain of 1-3 kg. The decrease in metabolic rate in patients with hypothyroidism can also affect the weight loss effect. In such cases, it is recommended to monitor basal body temperature and menstrual cycle, and if necessary, measure free thyroid hormone levels.

3. Changes in Water Metabolism

A high salt diet can increase extracellular fluid, and for every 1 gram increase in muscle glycogen reserves after exercise, 3 grams of water will be bound. These moisture changes may mask fat loss, and it is recommended to weigh and observe waist circumference changes at a fixed time every day, which is more valuable as a reference than single weight data.

4. Increased muscle mass

Strength training promotes muscle fiber proliferation, with the same volume of muscle being about 18% heavier than fat. When the body fat percentage decreases but the weight remains unchanged, it often indicates an improvement in body composition. Changes in the ratio of fat to muscle can be confirmed through measurement of skin fold thickness or bioelectrical impedance analysis.

5. Platform period adjustment

Continuous use of the same weight loss method will cause metabolic adaptation in the body, and at this time, it is necessary to change the exercise mode or adjust the proportion of the three major nutrients. You can try a high and low calorie cycling diet, or alternate between aerobic and resistance training to break metabolic balance. Usually, you can break through the plateau after 2-4 weeks.

It is recommended to use the same body fat scale for measurement at a fixed time every day, with a focus on changes in body fat percentage and circumference. Increase the intake of high-quality protein and dietary fiber in diet, and avoid refined carbohydrates. In terms of exercise, high-intensity interval training combined with strength training is used, with no less than 30 minutes per session at least 3 times a week. Ensuring 7-9 hours of deep sleep helps with leptin secretion, and stress management can be achieved through meditation or deep breathing. If the scientific plan remains unchanged for more than one month, pathological factors such as polycystic ovary syndrome or insulin resistance should be investigated.