What's wrong with losing weight for 7 days without losing weight

It may be related to factors such as plateau stage, improper diet control, single exercise mode, water retention or metabolic adaptation. Suggest adjusting dietary structure, increasing exercise diversity, and paying attention to changes in body circumference.

1. During the plateau period [SEP], the body will activate self-protection mechanisms and reduce basal metabolic rate to maintain energy balance in a state of sustained heat deficit. At this point, it is necessary to recalculate the daily calorie requirement, increase the protein intake ratio appropriately to around 1.5 grams per kilogram of body weight, and change the original exercise pattern. You can try changing from uniform aerobic training to intermittent high-intensity training to break the metabolic balance.

2. Dietary Error

Hidden calorie intake is often underestimated, such as cooking oil, seasoning sauces, or nut snacks. It is recommended to use a food scale for accurate measurement to avoid water retention caused by high sodium foods. Increase dietary fiber intake to over 30 grams per day and choose low glycemic index foods such as broccoli and oats to prolong satiety.

3. Decreased exercise efficiency

Long term repetition of the same exercise can lead to an increase in motor proficiency and a decrease in calorie consumption efficiency. Resistance training should be added to increase muscle mass, using compound movements such as squats, hard pulls, etc. Strength training should be scheduled twice a week. Aerobic exercise can try more energy intensive exercise methods such as variable speed running and swimming.

4. Hormone fluctuation

The increase of progesterone level in premenstrual women will cause water and sodium retention, resulting in pseudo stagnation of weight. Long term high cortisol levels can promote fat accumulation, which can be reduced through meditation, deep breathing, and other methods. Ensure 7 hours of high-quality sleep per day to avoid insufficient secretion of growth hormone affecting nighttime fat breakdown.

5. Measurement Error

Comparability can only be achieved after fasting and defecation in the morning, and there are calibration differences among different electronic scales. It is recommended to measure and record body circumference at a fixed time every week, as muscle growth may offset weight changes caused by fat loss. Excessive dark urine color indicates dehydration status, which can affect the accuracy of weighing data. When weight stagnates for more than two weeks, a 3-day carbon water cycle diet can be arranged to break metabolic inertia. The daily water intake should reach 30 milliliters multiplied by the weight in kilograms to prevent the body from activating water-saving mechanisms. Record non weight indicators such as waist to hip ratio and sleep quality to comprehensively evaluate the weight loss effect, and consult a nutritionist for personalized program adjustments if necessary. Maintaining a regular schedule and positive mindset is more important than simply focusing on the numbers on the scale.