What should I do if I can't lose weight after dieting

Dieting without losing weight is usually caused by metabolic adaptation, muscle loss, water retention, hormone imbalance, and a single dietary structure. It can be improved by adjusting the calorie deficit, increasing protein intake, optimizing exercise methods, managing stress sleep, and adopting a cyclic diet.

1. Metabolic adaptation:

Long term low calorie diet can lead to a decrease in basal metabolic rate of about 15% -30%, and the body enters energy-saving mode. It is recommended to schedule 1-2 days per week to restore and maintain calorie intake, using a step-by-step calorie adjustment method, such as gradually increasing from 1200 kcal to 1800 kcal and then decreasing to break metabolic balance.

2. Muscle loss:

During excessive dieting, muscle breakdown can account for up to 40% of energy supply, reducing daily consumption by 70 calories for every 1 kilogram of muscle loss. It is necessary to ensure a daily protein intake of 1.6 grams per kilogram of body weight, with priority given to chicken breast, shrimp, Greek yogurt, etc., in combination with resistance training three times a week.

3. Water retention:

Low carbon diet will lose water at the initial stage, and cause water and sodium retention due to the increase of aldosterone at the later stage. Drink no less than 2000 milliliters of water per day, increase potassium rich foods such as bananas and spinach, and engage in aerobic exercise for at least 30 minutes twice a week to promote fluid circulation.

4. Hormonal imbalance:

Continuous calorie deficit can cause a 40% -60% decrease in leptin levels and a 20% -30% increase in cortisol levels. By ensuring 7 hours of sleep, practicing deep breathing, and supplementing with omega-3 fatty acids, it is recommended to maintain hormone rhythms through intermittent fasting at 8:16.

5. Nutritional deficiency:

A single diet is prone to a lack of B vitamins, magnesium, zinc, and other metabolic cofactors. More than 12 types of food should be consumed daily, with a focus on whole grains, dark vegetables, nuts, and seeds. If necessary, use multivitamin supplements under the guidance of a doctor. When the weight plateau period exceeds 4 weeks, it is recommended that the system record daily diet and exercise data, and use a body fat scale to monitor changes in muscle mass. You can try the carbon water cycle method, dividing each week into 4 grams per kilogram of body weight on high carbon days, 2 grams on medium carbon days, and 1 gram on low-carbon days alternately. Increase NEAT non exercise consumption, such as standing for 5 minutes per hour for work, using stairs instead of elevators, etc. Regularly conducting DEXA body composition testing and paying attention to changes in waist to hip ratio is more meaningful than simply relying on weight numbers. If accompanied by serious symptoms such as hair loss and amenorrhea, it is necessary to seek medical attention promptly to investigate pathological factors such as thyroid dysfunction or polycystic ovary syndrome.