Why did my belly lose weight instead of losing pounds

The tummy has lost weight but has increased instead of losing weight, which is usually related to muscle growth, water retention or changes in body fat distribution. The main influencing factors include adjustments in exercise patterns, changes in dietary structure, fluctuations in hormone levels, measurement errors, metabolic adaptation, etc.

1. Exercise style adjustment

After strength training, muscle mass may increase while fat may decrease. Muscle density is higher than fat, resulting in greater weight for the same volume, leading to a reduction in waist circumference but an increase in weight. This situation belongs to healthy weight loss, where the body fat percentage actually decreases and there is no need to overly focus on weight figures.

2. Changes in dietary structure

A high protein diet combined with exercise can promote muscle synthesis, and may also cause temporary water retention due to increased sodium intake. Fluctuations in carbohydrate intake can also affect glycogen reserves, with each gram of glycogen binding to 3 grams of water, which may cause weight fluctuations in the short term.

3. Fluctuations in hormone levels

Female physiological cycles and changes in stress hormones can affect water metabolism. Elevated cortisol levels can lead to a redistribution of abdominal fat, which may result in a decrease in visceral fat but a temporary increase in subcutaneous fat. A common weight gain is around 2 kilograms in the week before menstruation.

4. Measurement Error

There is an error in measuring weight at different time periods, and the difference between fasting and postprandial measurements in the morning can reach 1 kilogram. If the position and elasticity of waist measurement are not fixed, the comparability of data is poor. It is recommended to measure after defecation in the morning and use a body fat scale combined with a tape measure for comprehensive evaluation.

5. Metabolic adaptation

Long term dieting may lead to a decrease in basal metabolic rate and the body entering energy-saving mode. When returning to a normal diet, weight rebound is prone to occur, and fat may preferentially accumulate in areas outside the waist and abdomen, causing a false impression of local weight loss.

It is recommended to continuously monitor changes in waist hip ratio and body fat percentage, and optimize body composition through resistance training combined with aerobic exercise. Pay attention to controlling refined carbohydrates in diet but avoid excessive dieting. Maintain a daily water intake of at least 2000 milliliters to aid metabolism. A weight fluctuation within 2 kilograms is a normal phenomenon, and if it continues to rise, thyroid function or insulin resistance issues should be investigated. Recording diet and exercise logs to observe changes in body circumference is more valuable as a reference than simply weighing.