What should I do if my waist becomes thicker as I lose weight

The more you lose weight, the thicker your waist may be related to factors such as imbalanced diet, improper exercise, hormonal imbalances, visceral fat accumulation, and excessive stress. This can be improved by adjusting diet, optimizing exercise, regulating hormones, reducing visceral fat, and relieving stress.

1. Adjust diet

Reduce the intake of refined carbohydrates and added sugars to avoid rapid increase in blood sugar and fat accumulation. Increasing the intake of high-quality protein and dietary fiber, such as chicken breast and broccoli, can help increase satiety and maintain muscle mass. To avoid excessive dieting leading to a decrease in basal metabolic rate, it is recommended to adopt a balanced diet pattern and control the daily calorie deficit within a reasonable range.

2. Optimize Exercise

Single aerobic exercise may lead to muscle loss and decreased metabolism. It is recommended to combine strength training such as squats, hard pulls, and other compound movements with weekly resistance training. High intensity interval training helps to increase growth hormone levels and promote fat breakdown. Timely supplement protein after exercise to avoid abdominal fat accumulation caused by elevated cortisol levels.

3. Regulating Hormones

Long term stress can lead to an increase in cortisol levels, promoting abdominal fat accumulation. Insulin resistance may lead to abnormal fat distribution, manifested as central obesity. hypothyroidism can reduce basal metabolic rate, it is recommended to test thyroid stimulating hormone levels. The decrease in estrogen levels during perimenopause in women may also alter the pattern of fat distribution.

4. Reduce visceral fat

Increased visceral fat releases inflammatory factors that interfere with leptin signaling, leading to appetite disorders. Alcohol intake can inhibit liver fat metabolism and increase abdominal fat deposition. The intake of trans fatty acids may promote the proliferation of visceral adipocytes. Suggest increasing intake of monounsaturated fatty acids through the Mediterranean dietary pattern.

5. Relieve Stress

Chronic stress activates the sympathetic nervous system and promotes fat deposition in the abdomen. Lack of sleep can lower leptin levels and increase ghrelin secretion. It is recommended to ensure deep sleep every day and try stress relieving methods such as mindfulness meditation. Social support and regular sleep patterns help maintain the cortisol circadian rhythm.

It is recommended to record daily diet and exercise, and regularly measure changes in waist circumference and body fat percentage. To avoid muscle loss caused by rapid weight loss, the weight loss rate should be controlled within the weekly weight loss range. If accompanied by symptoms such as menstrual disorders and skin purple lines, it is necessary to investigate endocrine disorders such as Cushing's syndrome. If there is no improvement in the long term, you can consult a nutritionist or endocrinologist, and if necessary, conduct body composition analysis and metabolic assessment.