What should I do if I can't lose weight to a certain extent

Losing weight to a certain extent is usually due to the body entering a plateau period, which can be broken through by adjusting dietary structure, changing exercise patterns, ensuring sufficient sleep, managing stress levels, and increasing strength training appropriately. The plateau period is the body's self-protection mechanism after adapting to current energy consumption, which requires multidimensional intervention to continue weight loss.

1. Adjusting dietary structure

Long term low calorie diet can lead to a decrease in basal metabolic rate. It is recommended to recalculate the daily calorie intake and increase the protein intake ratio to over 30%. Choose high-quality protein such as chicken breast, fish and shrimp, and soy products. Replace refined carbohydrates with whole grains and increase the proportion of non starch vegetables such as broccoli and spinach. Arranging 1-2 deceptive meals per week can help maintain leptin levels.

2. Changing the exercise mode

Single aerobic exercise can easily make muscles adapt. It is recommended to use high-intensity interval training instead of uniform aerobic exercise, such as alternating a 30 second sprint run with a 1-minute slow walk. Adding resistance training such as dumbbell squats and plank supports can increase daily basal metabolism by about 50 calories for every 1 kilogram increase in muscle mass. The recommended exercise sequence is anaerobic first and then aerobic.

3. Ensure Adequate Sleep

Lack of sleep can lead to elevated cortisol levels and promote fat accumulation. The secretion of growth hormone during deep sleep is three times higher than during wakefulness, which helps to break down fat. It is recommended to maintain 7-9 hours of sleep per day and avoid blue light stimulation 2 hours before bedtime. When there is insomnia, you can try the 4-7-8 breathing method to improve sleep quality by regulating the autonomic nervous system.

4. Managing stress levels

Chronic stress continuously activates the sympathetic nervous system, promoting visceral fat accumulation. Mindfulness meditation, abdominal breathing, and other stress reducing methods can lower cortisol levels. A 15 minute forest bath or warm water bath every day can relieve stress by stimulating the parasympathetic nervous system. Social isolation can also exacerbate stress reactions. It is recommended to join a weight loss group and encourage each other.

5. Properly increase strength training

Muscles are the largest glycogen storage and energy consuming organs in the human body. Compound movements such as hard pull and bench press can activate multiple muscle groups simultaneously, and the excessive oxygen consumption effect can last for 48 hours after exercise. Women don't need to worry about gaining muscle, which can lead to a thick and robust body shape. Insufficient testosterone levels make it difficult to form significant muscle circumference. It is recommended to do strength training three times a week, targeting different muscle groups each time. Breaking through the weight loss plateau requires establishing a new energy gap, but daily calorie intake should not be lower than the basal metabolic rate. Dietary and exercise data can be recorded, and adjustment plans can be evaluated every two weeks. Weight is not the only indicator, and changes in body fat percentage, waist hip ratio, and muscle mass should be monitored simultaneously. Extreme dieting may lead to thyroid suppression. If there is no progress for 2 months, it is recommended to consult a nutrition department. It is important to maintain patience, and the healthy weight loss rate should be controlled at 0.5-1 kg per week.