When is the most difficult time to lose weight

The most difficult period for weight loss usually occurs before and after the menstrual cycle, during the cold winter season, when there is high emotional pressure, during the plateau period after long-term dieting, and during the stage of disrupted sleep and rest.

1. Before and after the physiological period

From the week before menstruation to the beginning of menstruation, the fluctuation of estrogen and progesterone levels in women will lead to water and sodium retention, and their weight may increase by 1-3 kg. At this point, the basal metabolic rate slightly decreases, and appetite is significantly enhanced by hormone effects, especially with an increased desire for high sugar and high-fat foods. Some people may experience discomfort such as fatigue, edema, and reduced willingness to exercise. At this stage, it is recommended to maintain moderate exercise such as walking or yoga to avoid psychological stress caused by daily weighing.

2. Winter Cold Season

In cold environments, the human body instinctively tends to store fat to maintain body temperature, and although the basal metabolic rate slightly increases, it is difficult to offset the increase in appetite. Reduced winter light exposure may affect serotonin secretion, and there is an increase in the use of high calorie foods to alleviate emotions. Outdoor sports conditions are limited, and daily activity levels generally decrease. Indoor resistance training can be increased to ensure protein intake and maintain muscle mass.

3. Emotional stress period

Under long-term work pressure or anxiety, sustained increase in cortisol can promote visceral fat accumulation and trigger emotional eating. Stress can also interfere with the normal secretion of leptin and ghrelin, leading to delayed satiety. At this point, forcibly controlling diet may increase psychological burden. It is recommended to prioritize adjusting sleep quality, adopt mindfulness based eating methods, and seek professional psychological support if necessary.

4. During the weight loss plateau period [SEP], after a continuous calorie deficit of 3-6 months, the body compensates by reducing resting metabolic rate and improving food absorption efficiency. At this point, weight may remain unchanged for several weeks, accompanied by decreased exercise efficiency and increased hunger. It is necessary to adjust the diet structure, such as implementing a carbon water cycle, changing exercise patterns, such as increasing interval training, and if necessary, maintaining a diet for 1-2 weeks to break metabolic adaptation.

5. Stage of sleep disorder

Insufficient sleep for 6 hours can reduce fat oxidation and increase the probability of nighttime eating. Dysregulation of circadian rhythm affects the secretion of growth hormone and melatonin, indirectly reducing the activity of brown adipose tissue. The disruption of the biological clock caused by traveling across time zones or rotating shifts may lead to adverse changes in the composition of the gut microbiota. It is recommended to set a fixed sleep schedule, avoid strong light exposure 3 hours before bedtime, and limit nap time to 30 minutes.

During the difficult period of weight loss, it is important to pay close attention to body signals and avoid metabolic damage caused by extreme dieting. It is recommended to keep a diet and exercise log and adopt a flexible calorie control strategy. The first week after menstruation and spring are good window periods for weight loss. Long term weight management requires establishing sustainable lifestyle habits, and if necessary, consulting a nutritionist to develop personalized plans and scientifically evaluating progress through monitoring of compound composition.