Why can't I lose weight by dieting? 4 tips to help you break through the weight loss bottleneck

Looking at the motionless numbers on the scale, the salad in my hand suddenly didn't smell good. Why is the "swimming ring" around the waist still stubborn even though they eat more vegetarian than rabbits and exercise more frequently than fitness coaches? Don't rush to doubt life, you may have fallen into these weight loss traps.

1. The body enters "famine mode"

1. Metabolic rate drops

When the daily intake suddenly drops below 1200 calories, the brain will misjudge entering a state of famine and automatically reduce the basal metabolic rate. Just like turning on power-saving mode on a phone, even the calories consumed by breathing are carefully calculated.

2. Accelerated muscle loss

During extreme dieting, the body will prioritize breaking down muscles over fat because muscles consume more energy. For every 1 kilogram of muscle loss, about 13 calories are consumed less per day, which is equivalent to automatically accumulating half a pound of fat in a year.

3. Hormonal level disorder

After a 30% decrease in leptin levels, the appetite regulation system will completely lose control. That's why it's easy to overeat in the later stages of dieting, and the brain keeps sending strong signals to "eat high calorie foods quickly".

2. Hidden calorie assassins are everywhere

1. Health food traps

Half an avocado is about 160 calories, a handful of nuts is over 200 calories, and a tablespoon of olive oil is 120 calories. Once these high-quality fats are excessive, they can still make the calorie report instantly turn red.

2. Liquid Heat Black Hole

A cup of milk tea is about 4 bowls of rice, freshly squeezed juice is as sweet as cola, and even seemingly harmless zero sugar bubble water may stimulate appetite. Liquid heat is the easiest to ignore but the most significant Fate.

3. Hidden Secrets in Seasoning

Two spoons of salad dressing on top of a bowl of rice, one spoonful of chili oil is equal to half a piece of chocolate. The magic powders that make boiled vegetables delicious are often the hidden tycoons in the calorie world.

3. psychological interference in exercise compensation

1. Deviation in calorie estimation

Treadmill display consumption of 300 calories? Actually, it may only be 200. People generally overestimate exercise consumption by 30% -50%, but underestimate food calories by 20% -40%. This mathematical difference is enough to ruin all efforts.

2. Reward mechanism backfires

After exercise, the brain will induce you to be "worth rewarding", and your resistance to high sugar and high-fat foods will decrease by 50%. The cake that I confidently ate after exercising may have wasted an hour of sweat.

3. Static consumption reduction

Stump on the sofa and swipe your phone after exercising? Research has found that people reduce their non exercise consumption by an average of 23% after exercise, which is compensatory Behavior can counteract some of the effects of exercise.

4. Body Memory is Stubborn Than You Think

1. Fat Cells Have Memory

Fat cells that are lost only shrink rather than disappear, they are like deflated balloons that will preferentially expand when they encounter excess heat. That's why rebounds always start with gaining weight and returning to the old place.

2. The gut microbiota lags behind

The microbiota that is accustomed to a high-fat diet will continue to release signals of "wanting to eat junk food". Even if the dietary structure is changed, these stubborn molecules still need 3-6 months to complete the replacement.

3. Weight Theory

The brain has a default set value for weight, and when weight fluctuates by more than 10% in the short term, multiple mechanisms are activated to resist changes. To break through this platform period, it is necessary to give the body longer adaptation time. Rather than fighting against the body, it's better to learn to cooperate with it. Control the daily calorie deficit to 300-500 calories, ensure a protein intake of at least 1 gram per kilogram of body weight, and schedule 1-2 indulgent meals per week. Remember, the best way to lose weight is to stick to it. Give your body some time, and it will reward you with surprises.