Why The Weight Does Not Decrease And How To Start Losing Weight Again

Why is the weight not coming? What does it depend on? How to reverse the situation and start losing weight again? We will help answer these questions.

If the kilograms do not come off, this does not necessarily mean that there is no progress in losing weight.

Many people who lose weight are faced with the problem of a plateau: first the weight decreases quickly, and then it freezes.

There are two types of weight loss: when you continue to lose fat, but the weight does not change, and when progress stops completely. Let's figure out the reasons for these phenomena.

Why the fat goes away, but the weight does not decrease 1. Fluid retention

Long-term calorie restriction raises the level of cortisol, the stress hormone. Among other things, it keeps fluid in the body.

Excess sodium can also cause fluid retention. Moz suggests consuming 2.5 grams of sodium per day. With a habit of salty foods, you can easily exceed this norm. For example: 100 g of sausage contains 1.8–2.2 g of sodium, and 100 g of medium-salted herring contains twice as much — 4.8 g.

How to understand that fluid is retained in the body:

1. Buy smart scales that show the percentage of liquid in the body.
2. Check the symptoms: colorless skin, swelling of the face and limbs, stiffness of the joints.
3. Estimate the amount of salty food in the diet.

How to solve the problem:

1. Reduce the level of cortisol by arranging the correct refeed, temporarily increase the amount of useful high-carbohydrate food.
2. Avoid foods with a high sodium content.

2. Increase in muscle mass

If you do strength training, muscle mass increases due to the loads. As a result, the fat goes away, but the weight does not decrease.

Since the same volume of muscle is heavier than fat, the weight may even increase. At the same time, body composition and appearance will change for the better.

How to understand that this is the point:

1. Buy smart scales that determine the percentage of fat and muscle mass.
2. Measure and compare the circumference of the waist and hips. Fat is lighter, but bulkier, so if the composition of the body changes, the dimensions will also change.

If neither the weight nor the volumes change within 10 days, a real plateau has arrived.

Why did the fat stop going?

There is a simple explanation for this effect: the calorie deficit has disappeared. In other words, you consume more or the same amount as you spend.

The body wants to get rid of the deficit and equalize the intake and expenditure of calories. If you don't provide enough energy for this, the body will cope on its own.

After a few days of dieting, your metabolism slows down and you burn fewer calories for physical activity.

You consume exactly the same calories as before the weight loss, but the body uses them much more economically. Because of this, the calorie deficit disappears, and with it, progress.

In addition, the appetite increases in the first two months of the diet. If you don't count calories, there is a big risk of eating more without even realizing it.

I especially want something tasty after training, if it is not very intense and pleasant. The body needs calories, and you think, "I just worked out so well, why not treat myself to something delicious"? At the same time, a chocolate bar after a half-hour run will completely replenish the spent energy.

If you crash and eat something high in calories, the body will immediately absorb everything and transfer it to fat reserves. Cells crave glucose and fatty acids to replace losses. Therefore, ill-conceived hamburgers can deprive you of results for a whole week.

How to overcome a plateau 1. Count calories

It's boring and time-consuming, but it's hard to beat a plateau without calculations. Your own sensations do not provide accurate information, especially when the body is trying to conserve energy. Calculate your calorie intake and subtract 25% from it - this is effective for weight loss and safe for health.

2. Change your diet

If you can't or don't want to count calories, review your diet: eliminate sweets and flour, add more protein. It will help control appetite and maintain muscle mass.

3. Increase physical activity

Michael Matthews (Mike Matthews), a trainer and author of books on weight loss and gaining muscle mass, advises 4-5 hours of strength training and 1.5-2 hours of high-intensity aerobic exercise per week. For example, it could be 60 minutes of strength training and 30 minutes of high-intensity cardio four times a week.

If you are absolutely sure that there is a calorie deficit, but the weight and volume do not decrease for more than 10 days, the reasons may not depend on activity and diet. For example, you may have problems with the thyroid gland or constant stress. Consult a doctor - a specialist will assess the symptoms and, if necessary, prescribe tests.