Why does weight gain during weight loss

Weight gain during weight loss may be related to factors such as unbalanced diet structure, improper exercise mode, water retention, muscle volume growth or hormone level fluctuation. During the weight loss process, it is necessary to scientifically adjust diet and exercise strategies to avoid weight rebound caused by incorrect methods.

1. Imbalance in dietary structure

Some people excessively reduce their intake of staple foods during weight loss, but increase their consumption of high-fat and high sugar snacks, resulting in calorie intake exceeding expenditure. For example, replacing regular meals with nuts and yogurt may seem healthy, but excessive consumption can still lead to calorie surplus. It is recommended that parents help their children record their daily diet, prioritize low glycemic index staple foods such as oatmeal and whole wheat bread, and pair them with low-fat protein foods such as steamed fish and boiled vegetables.

2. Improper exercise methods

Assault high-intensity exercise may cause muscle micro injuries, leading to temporary edema and inflammatory reactions. After continuous anaerobic exercises such as squats and hard pulls, muscle water storage can increase body weight by 1-3 kilograms. It should be changed to alternating aerobic and anaerobic training, with 2 swimming or jogging sessions per week, and supplemented with electrolyte water after exercise to alleviate edema.

3. Water retention

High sodium diet or hormone changes before the physiological cycle will lead to water and sodium retention, which is manifested by facial edema, ring tightness and other symptoms in the morning. After consuming hidden high salt foods such as pickled foods and sauces, excess water can be retained in the body for 2-5 days. It is recommended to control daily salt intake within 5 grams and consume more water beneficial foods such as winter melon and Job's tears.

4. Muscle Mass Growth

During the initial stage of strength training, the rate of muscle fiber thickening may exceed the rate of fat consumption, especially in individuals with normal BMI who engage in shaping exercises. Muscle density is 1.2 times that of fat, and at the same volume, body weight increases but body fat percentage decreases. Changes in body composition can be monitored through a body fat scale, avoiding relying solely on weight data.

5. Fluctuations in hormone levels

Long term dieting may lead to elevated cortisol levels and promote visceral fat accumulation. Changes in progesterone levels in premenstrual women can also cause weight fluctuations of 2-3 kilograms. It is recommended to maintain a daily intake of 1200-1500 calories, sleep for no less than 7 hours, and if necessary, check thyroid function to rule out the possibility of hypothyroidism.

During weight loss, it is recommended to weigh at a fixed time every day and choose to measure on an empty stomach after defecation in the morning. Recording the content of three meals and the duration of exercise, comparing changes in body circumference on a weekly basis is more valuable as a reference than weight data. If weight gain persists for two weeks accompanied by symptoms such as fatigue and constipation, medical attention should be sought to investigate pathological factors such as polycystic ovary syndrome or insulin resistance. Maintaining low-intensity exercise such as brisk walking for 30 minutes daily can help stabilize basal metabolic rate.