Why is weight loss, dieting, and exercise still not slimming down

During the process of losing weight, the situation of not losing weight despite dieting and exercise is usually related to factors such as metabolic adaptation, improper exercise methods, and imbalanced dietary structure. The adjustment strategy needs to start from the rationality of the calorie gap, the matching degree of exercise intensity, and the stability of hormone levels.

1. Metabolic adaptation

Long term low calorie diet can lead to a decrease in basal metabolic rate and the body entering energy-saving mode. At this point, even if the intake is reduced, the efficiency of fat breakdown will also decrease. It is recommended to adopt intermittent heat cycle and schedule 1-2 days per week to restore normal diet and activate thyroid hormone secretion. Combined with impedance training, it can help maintain muscle mass, as muscle tissue burns more than three times as many calories per day as fat.

2. Single exercise mode

Fixed intensity aerobic exercise is easy to adapt to the body, and the calorie consumption decreases month by month. Need to incorporate high-intensity interval training to enhance afterburning effects, and basal metabolism can be improved within 24 hours after exercise. Compound strength training such as squats and hard pulls can activate multiple muscle groups simultaneously, consuming more calories than isolated exercises.

3. Hidden calorie intake

Small but high calorie dense foods such as seasoning sauces and nut snacks are easily overlooked. Cooking oil contains 9 calories per gram, and 20 grams of oil is equivalent to half a bowl of rice. It is recommended to use a food scale for accurate measurement and prioritize low oil cooking methods such as steaming and cold mixing. Be cautious that sugar substitutes in sugar free foods may stimulate appetite.

4. Poor sleep quality

Lack of sleep can lead to a decrease in leptin and an increase in ghrelin, which may increase appetite the next day. The secretion of growth hormone during deep sleep accounts for 70% of the day, which directly promotes fat breakdown. Keep going to bed before 22:00, avoid blue light stimulation 2 hours before bedtime, and keep the room temperature between 20-22 ℃.

5. Effects of stress hormones

Elevated cortisol levels can promote the conversion of blood sugar into abdominal fat accumulation. Under long-term stress, the human body prioritizes the breakdown of muscles over fat. Stress can be relieved through mindfulness breathing, yoga, etc. supplementing with vitamin B and magnesium elements can help regulate neurotransmitter balance.

It is recommended that the system record daily dietary and exercise data, and use a body fat scale to monitor the proportion of muscle fat changes. Women may have false weight gain due to water and sodium retention before menstruation, so we should pay attention to the changes in girth. If there are endocrine problems such as thyroid dysfunction or polycystic ovary syndrome, medical intervention is necessary first. Establishing behavioral habits for more than three months is necessary to break through the plateau period, and short-term weight fluctuations are considered normal physiological regulation.