Why did you lose five or six pounds suddenly stop losing weight

Weight stagnation during the weight loss process is a common phenomenon, usually related to physical adaptation, metabolic adjustment, or the solidification of dietary and exercise patterns. The main reasons include physiological regulation at the plateau stage, the increase of muscle mass to offset fat consumption, the reduction of heat gap, water retention and hormone level fluctuations.

1. Physiological regulation during the plateau period

When body weight continues to decrease, the body will activate self-protection mechanisms to reduce basal metabolic rate and energy expenditure. At this point, even if one maintains their original dietary and exercise habits, their weight may still stagnate. This adaptive response is an evolved survival strategy that typically lasts for several weeks before breaking through on its own.

2. Changes in muscle mass

People who exercise to lose weight may experience a decrease in fat but muscle growth. Muscle density is greater than fat, and when the volume is the same, the weight is heavier. A decrease in body fat percentage but no change in weight is considered a positive change. It is recommended to observe the actual weight loss effect through a body fat scale or circumference measurement.

3. Loss of calorie deficit

As weight decreases, the amount of calories required to maintain current weight decreases. If dietary intake or exercise expenditure is not adjusted in a timely manner, the original calorie difference may be smoothed out. Daily needs need to be recalculated, and intake should be appropriately reduced or exercise duration increased.

4. Changes in water balance

High salt diet, hormonal changes during menstruation or muscle glycogen storage after exercise may cause temporary water retention. This water fluctuation can mask the effect of fat reduction, which usually subsides on its own after a few days. During this period, adequate water and potassium intake should be maintained.

5. Hormonal level effects

Elevated stress hormone cortisol promotes fat accumulation, while sleep deprivation reduces leptin secretion. These factors may form implicit resistance, and it is necessary to improve the endocrine environment by regulating sleep and managing emotions. Breaking through the plateau period requires multidimensional adjustments: alternating between different types of exercise can avoid physical adaptation, such as changing aerobic exercise from jogging to swimming; Adopting a circular diet method, alternating high and low calorie days every week; Increase the proportion of strength training to increase muscle mass; Ensure daily water intake and 7 hours of sleep. Record a diet diary to check for hidden calorie intake, and if necessary, consult a nutritionist to adjust the dietary structure. Weight is only a health indicator, and attention should be paid to body fat percentage, waist circumference, and physical fitness improvement simultaneously.