Why doesn't weight loss lose weight

It may be related to metabolic adaptation, unreasonable diet structure, single exercise mode, water retention or hormone imbalance. Suggest adjusting diet and exercise strategies, and paying attention to changes in body circumference.

1. Metabolic adaptation

Long term insufficient calorie intake can lead to a decrease in basal metabolic rate and the body entering energy-saving mode. At this point, it is necessary to break the plateau by intermittent heat cycling or increasing protein intake. Can be used in conjunction with nutritional supplements such as compound vitamin B tablets and L-carnitine oral solution, but must be used under the guidance of a doctor.

2. Dietary structure issues

Excessive restriction of carbohydrates may lead to thyroid dysfunction, while hidden calorie intake such as juices and sauces can be easily overlooked. It is recommended to use a food scale to accurately record and add low GI high protein foods such as broccoli and chicken breast to avoid long-term extreme dieting.

3. Exercise mode solidification

Repeating the same intensity of exercise can make muscles adapt. Need to incorporate HIIT interval training or resistance exercises to stimulate metabolism, such as squats, boby jumps, etc. Muscle water storage after exercise may lead to temporary weight gain, which is a normal phenomenon.

4. Abnormal water metabolism

High salt diet, hormone changes in premenstrual period or some antihypertensive drugs will lead to water and sodium retention. It is recommended to drink 1500-2000 milliliters of water daily, supplement with potassium rich foods such as bananas and spinach, and check kidney function and electrolyte levels if necessary.

5. Fluctuations in hormone levels

Diseases such as hypothyroidism and polycystic ovary syndrome can significantly affect weight loss outcomes. If accompanied by symptoms such as hair loss and menstrual disorders, it is necessary to test indicators such as thyroid stimulating hormone and insulin. Doctors may prescribe medications such as levothyroxine sodium tablets and metformin enteric coated tablets.

It is recommended to measure body circumference indicators such as waist circumference and leg circumference every week instead of simply weighing. The 8-16-hour light fasting method should be used to regulate metabolic rhythms and ensure more than 7 hours of high-quality sleep. If there is no change for 2 months and dietary and exercise factors are excluded, medical examination is required to investigate pathological causes such as elevated cortisol and insulin resistance. During the weight loss process, an increase in muscle mass may also lead to weight loss but improvement in body shape, requiring a comprehensive assessment of changes in body composition.