What should I do if I lose six or seven pounds and suddenly don't lose weight

During the weight loss process, weight stagnation is usually related to metabolic adaptation, dietary patterns, or exercise intensity. It can be broken through the plateau period by adjusting calorie intake, changing exercise patterns, optimizing sleep, and other methods.

1. Adjusting calorie intake

Long term low calorie diet may lead to a decrease in basal metabolic rate. It is recommended to recalculate the daily calorie intake and adopt a step by step calorie cycle method, such as increasing the intake of high-quality protein and complex carbohydrates 1-2 days a week to help restart metabolism. Be careful not to excessively reduce staple foods, and daily carbohydrate intake should not be less than 100 grams.

2. Changing the movement pattern

The body will adapt to a fixed movement pattern. Suggest changing aerobic exercise from uniform running to interval training, such as alternating between a 30 second sprint run and a 1-minute slow walk. At the same time, increase the frequency of resistance training to 3-4 times a week, with a focus on training large muscle groups. Increasing muscle mass can enhance resting energy expenditure.

3. Optimize hydration and sleep

The daily water intake should reach 30 milliliters of body weight in kilograms, as dehydration can affect fat metabolism efficiency. Ensure 7-8 hours of deep sleep. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin. It is recommended to avoid blue light exposure 2 hours before bedtime and maintain an ambient temperature of 18-20 degrees Celsius.

4. Monitor body circumference

During weight stagnation, it is recommended to measure waist and hip circumference weekly instead of daily weighing. Muscle growth may offset weight changes caused by fat loss, and monitoring body fat percentage through a sebum clamp or body fat scale is more accurate. Women should pay attention to the influence of menstrual cycle on water and sodium retention.

5. Investigating potential factors

Long term stress can lead to sustained elevation of cortisol and promote fat accumulation, which can be regulated through mindfulness meditation. hypothyroidism, polycystic ovary syndrome and other diseases may also lead to metabolic slowdown. If accompanied by symptoms such as fatigue and hair loss, it is recommended to seek medical attention and check TSH and sex hormone levels. Breaking through the plateau period requires multidimensional intervention, and it is recommended to maintain dietary records and exercise logs to analyze and adjust the space. Use a high protein breakfast with an appropriate amount of nuts, increase the proportion of dark vegetables in lunch, and control the carbohydrates within 50 grams for dinner. In terms of exercise, you can try fasting and low-intensity aerobic exercise in the morning, combined with strength training in the evening. Pay attention to the cyclical nature of weight fluctuations, and it is crucial to maintain patience and continuously implement scientific plans. If there is no improvement after more than a month, it is recommended to consult a nutritionist for personalized metabolic assessment.