What is the reason for losing weight despite not losing weight

Losing weight without losing weight is usually caused by a decrease in body fat percentage, an increase in muscle mass, or a change in body water distribution. The main reasons include muscle growth replacing fat, edema resolution, measurement errors, dietary adjustments, and changes in exercise patterns.

1. Muscle growth replacing fat

Regular strength training can thicken muscle fibers and increase muscle density compared to fat. Under the same weight, muscle volume is smaller than fat, and there may be a situation where weight remains the same but waist circumference becomes thinner. An increase in muscle mass will enhance basal metabolic rate, which is more conducive to sustained weight loss in the long run.

2. Edema regression

High salt diet or hormone fluctuation may lead to water retention in the body. Adjusting diet and reducing sodium intake can lead to the elimination of excess water, resulting in a decrease in body circumference. This change in fluid balance will not be reflected in weight figures, but will make the contours of the limbs and face clearer.

3. Measurement error

There may be fluctuations in weight during different time periods, and there may be significant differences in weight between fasting and postprandial in the morning. The weight of clothing and the accuracy of weighing tools can both affect the data. It is recommended to use the same integrated fat scale for measurement at fixed times, combined with a tape measure to measure waist and hip circumference more accurately.

4. Dietary structure adjustment

Reducing refined carbohydrates intake will consume muscle glycogen reserves, with each gram of glycogen binding to three grams of water. In the early stages of a low-carbon diet, weight loss often comes from water loss, while in the later stages, fat breakdown leads to a tighter body shape. Increasing dietary fiber and high-quality protein intake can enhance satiety and optimize body composition ratios.

5. Changes in Exercise Style

Aerobic exercise combined with resistance training can simultaneously reduce fat and increase muscle mass. High intensity interval training can increase growth hormone secretion, promote fat breakdown, and preserve muscles. Transient muscle congestion and swelling after exercise may cause a false increase in weight, but the actual body fat continues to decrease.

It is recommended to comprehensively judge the weight loss effect through body fat scale, skin fold thickness measurement, or clothing elasticity, without overly focusing on weight figures. Maintaining regular exercise habits, increasing protein intake appropriately, and ensuring adequate sleep can help continuously improve body fat percentage. If there is no long-term change in weight and circumference, it is necessary to check for endocrine problems such as thyroid dysfunction or polycystic ovary syndrome.