What to do when losing weight reaches a bottleneck? If you don't lose weight, what should you do

During the bottleneck period of weight loss, one can break through by adjusting their diet structure, changing their exercise routine, optimizing their sleep schedule, managing psychological stress, and monitoring physical data. Weight stagnation is usually caused by metabolic adaptation, decreased exercise efficiency, and reduced calorie deficit.

1. Adjust dietary structure

Recalculate daily calorie requirements, reduce refined carbohydrate intake appropriately, and increase the proportion of high-quality protein and dietary fiber. Using the cyclic calorie method, schedule 1-2 days per week to moderately increase calorie intake and help regulate leptin levels. Pay attention to supplementing B vitamins and zinc elements, which are involved in energy metabolism processes.

2. Changing the exercise mode

Breaking through physical adaptability requires changing the exercise mode and intensity. Change aerobic exercise from uniform running to interval training, and add resistance training to increase muscle mass. Try new sports such as swimming or kickboxing, and increase the frequency of exercise by 1-2 times per week. An increase in muscle mass can improve basal metabolic rate and help break the plateau period.

3. Optimize sleep schedule

Ensure 7-8 hours of high-quality sleep every day, and the secretion of growth hormone is most vigorous during the deep sleep stage. Adjust the eating time window, try the 16:8 light fasting method, and finish dinner before 18:00. Regular sleep patterns can stabilize cortisol levels and prevent stress hormones from hindering fat breakdown.

4. Managing psychological stress

Long term calorie restriction may lead to psychological fatigue, allowing for one relaxation meal per week. Relieve anxiety and avoid emotional eating through meditation or breathing exercises. Record non weight indicators such as waist circumference changes and establish a diversified weight loss evaluation system.

5. Monitor body data

Use a body fat scale to track changes in muscle and fat ratios, and the plateau period may be the stage of body composition reorganization. Regularly measuring waist to hip ratio and subcutaneous fat thickness, these indicators are more indicative of weight loss than body weight. If there is no change for more than 4 weeks, it is recommended to consult a nutritionist to adjust the plan. Breaking through the weight loss plateau period requires a systematic adjustment of lifestyle, with a focus on changes in body composition rather than simply weight loss. Maintain sufficient drinking water, with a daily intake of no less than 2000 milliliters. Increase daily non exercise consumption, such as standing for work, walking commuting, etc. Record diet and exercise logs to promptly identify areas for improvement. If there is still long-term stagnation after adjustment, it is recommended to seek medical examination for thyroid function and insulin sensitivity to rule out pathological factors. Weight loss is a spiral downward process, and after adjusting the strategy appropriately, the body will restart the fat metabolism mechanism.