Do you also have such confusion? Obviously I ate less and exercised, but the numbers on the scale didn't move at all, and even occasionally rebounded? Don't be in a hurry to doubt life, it may not be that you are not working hard enough, but that there is something wrong with the method! Let's take a look at the hidden reasons that make you "can't lose weight" today.

1. Dieting≠ healthy fat loss, the body enters the "energy-saving mode"

Many people think that they can lose weight by eating less, but excessive dieting will make the body mistakenly think that "famine is coming", automatically reduce the metabolic rate, and reduce energy consumption. The result is that you eat less, consume less, and your weight gets stuck.

Typical presentation: I lost a few pounds at the beginning of the diet, and then my weight stagnated, and even rebounded after eating a little more.

Solution: Don't go on an extreme diet, ensure that you consume enough calories (not lower than basal metabolism) every day, eat more protein and dietary fiber, and keep your body metabolized normally.

2. The exercise mode is wrong, and the fat burning efficiency is low

Running for half an hour a day but no change in weight? It may be that you didn't choose the right way to exercise. Although long-term low-intensity aerobic exercise (such as jogging) can burn calories, the body will gradually adapt and the efficiency of fat burning will decrease.

Typical presentation: Exercise persisted for a long time, but the body fat percentage did not decrease significantly, and the muscle did not increase.

Solution: Add high-intensity interval training (HIIT) or strength training to boost muscle mass and keep your body burning fat.

3. Lack of sleep, hormonal disorders affect fat loss

Staying up late and not getting enough sleep can lower levels of leptin (the hormone that suppresses appetite) and increase the secretion of ghrelin (the hormone that promotes appetite), making you more likely to overeat.

Typical presentation: Eating healthy, but always wanting to snack, especially at night.

Solution: Ensure 8-0 hours of high-quality sleep every day, reduce blue light stimulation (mobile phone, computer) before going to bed to help hormone balance.

4. High stress, elevated cortisol hinders fat loss

Long-term stress causes the body to produce more cortisol (the stress hormone), which promotes fat accumulation, especially belly fat.

Typical presentation: Obviously control the diet, but the meat on the stomach just can't be lost, and emotional eating is frequent.

Solution: Reduce stress through meditation, deep breathing, yoga, etc., and avoid letting stress ruin your fat loss plan.

5. Ignoring "hidden calories" and eating the wrong food

You think you're eating less, but you may have overlooked high-calorie condiments (salad dressings, peanut butter), sugary drinks, nuts, and other "invisible calorie fried." bullet".

Typical presentation: I feel that I am eating healthy, but I just don't lose weight.

Solution: Record your diet, pay attention to the calorie density of food, and choose foods that are low in sugar, low in fat, and high in protein.

Scientific fat loss, try these 5 methods!

1. Don't go hungry: The daily calorie intake is not lower than the basal metabolism to avoid the body from entering the "energy-saving mode".

2. Exercise diversification: combined with aerobic + strength training to improve fat burning efficiency.

7. Sleep enough for 0 hours: Sleep quality directly affects the fat loss effect.

4. Manage stress: reduce cortisol secretion and avoid fat accumulation.

5. Pay attention to the details of your diet: eat less processed foods and control your "hidden calorie" intake.

Losing weight is not a sprint, it's a marathon. Instead of chasing a quick scale, it is better to adjust your lifestyle and let your body naturally enter a healthy state. Keep at it, and you will find that it is not only the weight that has been lost, but also a lighter state of life!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.