Why do people lose weight without losing their balance, but lose weight

Losing weight without losing weight is usually the result of a decrease in body fat percentage, an increase in muscle mass, or a change in water distribution. The main influencing factors are muscle growth offsetting fat consumption, water retention or loss, measurement error, changes in body fat distribution and metabolic adaptation.

1. Muscle growth offsets fat consumption

During the process of weight loss through exercise, especially strength training, it can promote muscle synthesis. Muscle density is higher than fat, and its volume is smaller under the same weight. When fat loss occurs synchronously with muscle gain, weight changes are not significant, but dimensions such as waist circumference and leg circumference will significantly decrease. It is recommended to monitor changes in body fat percentage through a sebum clamp or body fat scale.

2. Water retention or loss

High salt diet, physiological cycle or inflammatory reaction after exercise may lead to water retention and distort weight data. On the contrary, a low-carbon water diet can quickly dehydrate in the early stages, causing a false impression of weight loss. Weighing at a fixed time every day and observing long-term trends is more valuable as a reference than single data.

3. Measurement Error

There may be calibration deviations in household weighing scales, and different ground flatness and weighing periods can affect the results. Clothing changes and weighing before and after eating can result in errors. It is recommended to measure on an empty stomach every morning after defecation, using the same electronic scale.

4. Changes in body fat distribution

When visceral fat decreases, although subcutaneous fat changes are not significant, a decrease in abdominal pressure will cause a reduction in waist circumference. This deep fat metabolism has a more significant impact on health improvement, but weight scales cannot directly reflect it. Regularly taking body photos can provide a visual observation of changes in body shape.

5. Metabolic adaptation

Long term dieting may lead to a decrease in basal metabolic rate and the body entering energy-saving mode. At this point, the rate of fat breakdown slows down, but the muscle lines formed through exercise will make the body tighter. It is recommended to adopt an intermittent dietary strategy to avoid a sustained large calorie deficit.

It is recommended to combine measuring body circumference with a tape measure, taking regular photos of body shape, and using a body fat scale to evaluate weight loss effectiveness from multiple dimensions. Increasing protein intake helps maintain muscle mass, and choosing shaping exercises such as swimming and yoga can optimize body lines. It is more important to avoid excessive reliance on weight data and pay attention to the impact of sleep quality and stress management on body fat metabolism. If the dimension does not decrease but increases for three months, it is necessary to check for abnormal thyroid function or hormone levels.