What should I do if I don't lose my balance after a few days of light fasting

It may be related to plateau, water retention, metabolic adaptation and other factors, and can be broken through by adjusting diet structure, increasing exercise intensity, optimizing sleep and other ways.

1. Platform period

During the early stages of light fasting, weight loss is significant, but the body gradually adapts to the energy gap and enters the platform period. At this point, it is necessary to recalculate daily calorie requirements and adjust the light fasting plan appropriately, such as changing the 16:8 mode to 5:2 mode or increasing protein intake on non fasting days. The platform period usually lasts for several days to two weeks, and patience is key.

2. Water retention

High salt diet, hormone fluctuation or muscle repair after exercise will lead to water retention and mask the effect of fat reduction. It is recommended to reduce the intake of processed foods, maintain sufficient daily water intake, and increase potassium rich vegetables and fruits such as bananas and spinach to help balance electrolytes. It is normal for women to experience edema one week before their menstrual period.

3. Metabolic adaptation

Long term calorie restriction can lead to a decrease in basal metabolic rate. It is recommended to schedule 1-2 recovery days per week, consume nutritious meals that maintain calories, and prioritize high-quality protein and compound carbohydrates. Strength training can help maintain muscle mass, as muscle tissue burns about three times as many calories as fat, which helps break metabolic stagnation.

4. Dietary structure

Simply controlling calories while neglecting nutritional balance can affect weight loss efficiency. During a light fasting period, it is important to ensure that each meal contains protein, dietary fiber, and healthy fats, such as eggs paired with avocados or quinoa salad paired with olive oil. Avoid excessive reliance on low nutrient density meal replacement foods, as natural foods are more conducive to maintaining metabolic activity.

5. Lack of exercise

Relying solely on dietary control can easily lead to bottlenecks. Suggest combining aerobic exercise and resistance training, such as jogging three times a week with two full body strength exercises. High intensity interval training can increase growth hormone secretion and help break through the plateau period. Increase non physical activity consumption in daily life, such as standing for work, walking commuting, etc. When encountering weight stagnation, there is no need to worry. It is recommended to record detailed diet and exercise logs to investigate the cause. You can try to restart metabolism with a deceptive meal once a week, but it needs to be controlled within the range of high protein and moderate carbohydrates. During the long-term plateau period, potential issues such as thyroid dysfunction or polycystic ovary syndrome need to be checked. During the weight loss process, indicators such as body fat percentage and circumference changes should be regularly monitored. A single weight number cannot fully reflect the weight loss effect. Maintaining a regular schedule and stress management are equally important for regulating cortisol levels.