What should I do if I lose 8 pounds without losing weight

It is common to encounter a plateau period during the weight loss process, which can be overcome by adjusting the diet structure, changing exercise patterns, optimizing daily routines, managing stress levels, monitoring body data, and other methods. Weight stagnation is usually related to factors such as metabolic adaptation, muscle growth, and water retention.

1. Adjust dietary structure

Increase the proportion of protein intake appropriately, choose high-quality protein such as chicken breast, fish and shrimp, and soy products to help maintain muscle mass. Reduce refined carbohydrates intake and replace some staple foods with coarse grains such as brown rice and oats. Increase the intake of dark vegetables and low sugar fruits, and supplement dietary fiber and vitamins. Arranging a cheat meal once a week can help stimulate metabolism, but total calories need to be controlled.

2. Change the exercise mode

to alternate between aerobic exercise and strength training, and switch from uniform running to intermittent high-intensity training. Try new sports such as swimming, skipping rope, or kickboxing to break the body's adaptability. Increase daily activity levels and increase non exercise consumption through methods such as climbing stairs and commuting by walking. During strength training, progressive weight-bearing is used, with each movement reaching the edge of exhaustion.

3. Optimize sleep schedule

Ensure 7-8 hours of high-quality sleep per day, with the peak secretion of growth hormone occurring during deep sleep. Avoid eating 3 hours before bedtime and reduce exposure to blue light. Establish a fixed daily routine and regulate the circadian rhythm of cortisol. Take a short 20 minute nap during lunchtime to help restore physical function.

4. Managing stress levels

Long term stress can lead to an increase in cortisol, promoting fat accumulation, especially in the abdomen. Regulate the autonomic nervous system through techniques such as meditation and deep breathing to reduce stress. Cultivate hobbies such as painting and music to divert attention. Engage in appropriate social activities to gain emotional support. Record emotional diaries and identify stress triggers.

5. Monitor body data

Regularly measure changes in body fat percentage and circumference, and muscle growth may offset fat loss. Record dietary diary to identify hidden calorie intake. Use a sports wristband to monitor daily consumption and sleep quality. Take body comparison photos and visually evaluate changes in the body. If necessary, conduct professional body composition testing to obtain accurate data. The plateau period is the body's self-protection mechanism, and continuous implementation of a health plan for 2-4 weeks can usually break through stagnation. It is recommended to maintain sufficient water intake, with a daily water intake of 30 times the weight in kilograms in milliliters. When cooking, use healthy oils such as olive oil to avoid intake of trans fatty acids. Establishing sustainable eating habits instead of extreme dieting, with a weekly weight loss rate of 0.5-1 kilogram being ideal. If there is a long-term stagnation for more than a month, it is recommended to consult a nutritionist for personalized program adjustment.