Why not lose weight after rebounding

The poor results of weight loss after rebounding are usually related to factors such as metabolic adaptation, muscle loss, and improper dietary control. There are mainly reasons such as decreased metabolic rate, decreased muscle mass, incorrect dietary patterns, single exercise methods, and excessive psychological pressure.

1. Decreased metabolic rate

Repeated fluctuations in body weight can lead to a decrease in basal metabolic rate. During weight loss, the body will reduce energy expenditure to cope with the calorie deficit, and the increase in fat percentage after rebound further inhibits metabolism. This adaptive response makes the body more inclined to store energy rather than consume it when losing weight again, requiring adjustments to the ratio of protein and dietary fiber in the diet, combined with resistance training to rebuild metabolic balance.

2. Decreased muscle mass

Improper rapid weight loss can lead to muscle loss, and fat accumulation is prioritized during rebound. Muscle tissue is the main site for burning calories, and its reduction directly lowers daily energy expenditure. It is recommended to maintain muscle mass through strength training such as squats and plank supports, and to consume sufficient high-quality protein such as eggs and fish daily to help with muscle repair.

3. Incorrect dietary pattern

Restoring diet after extreme dieting can easily lead to overeating and loss of control over calorie intake. Long term insufficient intake of carbohydrates can also reduce leptin sensitivity. Regular and quantitative eating should be adopted, and low sugar foods such as broccoli and oats should be increased to avoid the implicit calorie intake of high-fat and high sugar snacks.

4. Single exercise mode

Repeating the same type of aerobic training can cause the body to adapt and reduce fat burning efficiency. It is necessary to combine aerobic exercises such as jogging and swimming with HIIT interval training, and schedule 2-3 different intensity exercises per week to stimulate the diversity of fat metabolism pathways.

5. Excessive psychological pressure

Experience of weight loss failure may trigger anxiety, and sustained stress can increase cortisol levels and promote abdominal fat accumulation. Stress can be relieved through meditation, mindfulness based eating, setting reasonable weight loss goals, and recording diet and exercise diaries to establish positive feedback.

It is recommended to re develop a scientific weight loss plan, control the daily calorie deficit within a reasonable range, and ensure that more than 7 hours of sleep regulate leptin secretion. Regularly conduct body composition testing and pay attention to changes in indicators such as waist circumference and body fat percentage. Avoiding extreme weight loss methods and cultivating sustainable eating and exercise habits are the key to maintaining weight. If there are endocrine abnormalities or long-term weight loss difficulties, medical attention should be sought to screen for potential diseases such as polycystic ovary syndrome and hypothyroidism.