Why is it difficult to lose weight in the later stage of weight loss

The difficulty in losing weight in the later stage is mainly related to metabolic adaptation, changes in fat proportion, hormone regulation, decreased exercise efficiency, and psychological factors.

1. Metabolic adaptation

Long term calorie restriction can lead to a decrease in basal metabolic rate, and the body will reduce energy consumption to maintain survival. At this point, even with the same diet and exercise, the rate of weight loss will slow down. Adjusting dietary structure and increasing protein intake can help maintain muscle mass.

2. Changes in Fat Proportion

During the initial stage of weight loss, visceral fat and water are mainly consumed, and the difficulty of breaking down subcutaneous fat increases in the later stage. Subcutaneous adipocytes have lower metabolic activity and require stronger stimulation for breakdown. Suggest combining resistance training to improve fat oxidation efficiency.

3. Hormonal regulation

The level of leptin decreases with the decrease of body fat, and the secretion of ghrelin increases, leading to overeating and energy storage tendency. This physiological regulatory mechanism will make the body resist further weight loss. Regular sleep patterns and sufficient sleep help maintain hormone balance.

4. Decreased exercise efficiency

After the body adapts to a fixed exercise pattern, the amount of heat consumed during the same exercise decreases. It is necessary to regularly adjust the intensity, frequency, and type of exercise, and use high-intensity interval training and other methods to break through the plateau period.

5. Psychological factors

Long term dietary control can easily cause fatigue and compensatory psychology, which may lead to unconscious increase in food intake. Establishing phased goals, recording dietary and exercise data, and seeking social support can improve psychological well-being.

It is recommended to adopt a step-by-step weight loss strategy, maintaining 2-4 weeks after losing 5% body fat before continuing. Adjusting the proportion of the three major nutrients in the diet can increase protein intake to 1.6-2.2 grams per kilogram of body weight. In terms of exercise, one should maintain at least 300 minutes of moderate intensity aerobic exercise per week, combined with 2-3 resistance training sessions per week. Regularly conduct body composition testing, focusing on changes in muscle mass rather than just weight numbers. Ensure 7-9 hours of high-quality sleep per day and manage stress levels. If the platform period exceeds 2 months, you can consult a nutritionist to adjust the plan.