What is the reason for not losing weight

Losing weight without losing weight may be caused by insufficient calorie control in the diet, insufficient exercise intensity, decreased metabolic rate, abnormal hormone levels, weight fluctuations, and other factors. This can be improved by adjusting the diet structure, increasing exercise, improving sleep quality, monitoring hormone levels, and setting reasonable goals.

1. Insufficient calorie control in diet

Daily intake of high sugar and high-fat foods or hidden calorie drinks can lead to insufficient calorie intake. Hidden calories are commonly found in nut foods, salad dressings, and sugary drinks. It is recommended to use a food scale to accurately measure and record three meals, replace refined carbohydrates with whole grains, and choose chicken breast or tofu for protein. The cooking method should avoid frying and mainly use steaming and boiling. The daily water intake should be 30 milliliters multiplied by the weight in kilograms.

2. Insufficient exercise intensity

Aerobic exercise results in low fat consumption efficiency when the heart rate does not reach 60% -80% of the maximum heart rate. When brisk walking, the pace should be maintained within 10 minutes per kilometer, and resistance training should be performed 3 times a week to increase muscle mass. Muscle tissue consumes about 15 calories more per day than fat. After exercise, it is necessary to supplement whey protein to help muscle repair, and the exercise duration should gradually increase from 30 minutes to 60 minutes.

3. Decreased metabolic rate

Long term extremely low calorie diet can cause a 10% -15% decrease in basal metabolism. Intermittent calorie supplementation can be used, with 2 days of intake per week to maintain calorie intake and the remaining 5 days to maintain a 20% calorie deficit. Adding food ingredients such as capsaicin and green tea extract, and moderate consumption of black coffee can increase metabolic rate by 4% -5%. Sleeping less than 6 hours can lead to a decrease in leptin levels.

4. Abnormal hormone levels

hypothyroidism can reduce basal metabolic rate by 30% -40%, manifested as TSH values exceeding 4.5 mIU/L. Patients with polycystic ovary syndrome often have an insulin resistance index higher than 2.0, and it is necessary to test the fasting insulin to blood glucose ratio. Elevated levels of the stress hormone cortisol can promote abdominal fat accumulation, which can be regulated through mindfulness meditation. A decrease in estrogen levels in menopausal women can cause fat distribution to shift towards the abdomen.

5. Weight fluctuation

Women will gain 1-3 kg due to water and sodium retention before the physiological cycle, and the edema caused by muscle micro injury after exercise can last for 72 hours. A high salt diet can increase the retention of water in the body, and the weight difference of intestinal contents can reach 2 kilograms. It is recommended to weigh regularly after defecation in the morning and compare the average value every week. Using a body fat scale to monitor changes in muscle and fat ratios is more accurate.

Maintain a daily intake of 1-2 servings of low sugar fruits, such as kiwifruit or blueberries, to supplement vitamins. When conducting high-intensity interval training, it is necessary to use a sports wristband to monitor heart rate. Avoid eating 3 hours before bedtime to prevent growth hormone secretion obstruction. Deception meals can be arranged once a month to stimulate leptin secretion, but the calorie intake should not exceed 30% of daily intake. If lifestyle adjustments have not improved after 2 months, it is recommended that the endocrinology department check thyroid function and glucose tolerance.