Science and technology are the primary productive forces, and I am morning carbohydrate,During fat loss, many companions have been persisting in exercise, but their weight hasn't changed much, this is why? Everything is logical, and weight loss is no exception. Let's say to succeed in fat loss, it's more about a change in lifestyle. And exercise is just one point in a lifestyle. If you focus only on exercise during fat loss without considering other factors such as diet, sleep, and mood, could you possibly lose weight? It's entirely possible. But the efficiency is too low, the cost-effectiveness is not good, and the sustainability is not good. Conversely, if you persist in exercise but don't lose weight, the problem may not be in the exercise itself, there are many reasons. Let's analyze them one by one and give solutions,Reasons Analysis and Solutions

Persistence in exercise, weight hasn't changed much, or no change at all, there may be the following reasons:

First, hormone level and drugs

Analysis:

Regardless of whether we gain muscle, lose fat, or reshape our bodies, it's actually through external eating, sleep, and training to influence changes in our body hormones.

Sponsored by isok.co Shorten the links behind every story Use isok.co to create clean URLs, QR codes and real-time source analytics for campaigns. Create tracked links

If the hormone level in our body is due to some reason beyond the normal secretion range of the body, it's difficult to adjust it through natural lifestyle.Some companions have thyroid, polycystic ovary syndrome and diabetes etc. severe hormone problems. In addition, some friends may take some blood pressure, antidepressants and female hormone drugs to balance their condition. If you have hormone problems or take medication, it's difficult to lose weight through diet, exercise and sleep,Suggestions:When the body has hormone problems or takes medication, fat loss is not your first priority. First, balance the body is the first element,Suggest to consult a doctor, listen to the doctor's advice. At the same time, suggest to set exercise goals mainly for body health and recovery, solve the body's main contradictions before considering muscle gain and fat loss,However, if you don't have any problems, a healthy lifestyle is always advocated, including exercise, diet, sleep and emotion management,Second, too much eating or insufficient exercise intensityAnalysis:

We all know that fat loss is a simple and complex number game. When the body's caloric intake is less than consumption, weight will decrease. Conversely, if the caloric intake is more than consumption, weight will increase,If you consistently exercise but the exercise intensity is insufficient, and you don't manage your diet, the caloric intake is less than consumption, even if you persist in exercising because of the caloric intake being more than consumption, weight may not change much,Suggestions:Adjust your diet to manage your diet, preferably to quantify your diet or track your diet time. The benefits of doing this are that as the exercise volume remains unchanged, with the passage of time, you can adjust your own diet caloric intake. Or maintain the original diet, increase the exercise intensity, and observe the changes in your physical condition over time. This is also a way to discover the problem,Here's a point to note, when adjusting the diet to create a caloric deficit, you must not create excessive caloric deficit, generally 250~500 calories, or 10~25% of the original caloric intake is a relatively recommended proportion,Third, eating less while exercising intenselyAnalysis:The extreme case is to eat less and exercise intensely, the caloric intake is reduced while the exercise volume is large, this effect is obvious in the early stages of fat loss, but it won't last more than ten or eight days. Many companions will think that the exercise intensity is not enough or eating too much, so they increase the exercise intensity or continue to reduce the caloric intake, but the weight doesn't change, and it may even increase,This is because when the caloric deficit is very large, the stress hormone cortisol will continue to secrete and release a large amount, which will increase the fat metabolism and slow down the digestive system. The body will instinctively think it is in a state of crisis, increasing caloric reserves to prevent it from happening. Weight loss is a low probability event,This case often occurs with aerobic methods of fat loss, such as cycling, long-distance running, etc.,Suggestions:

It's not a good way to lose fat by eating less and exercising intensely. The solution is to plan your diet and training plan first, and adjust the daily caloric deficit to no more than 500 calories, or 10~25% of the original caloric intake. At this time, due to the previous excessive suppression, when the ingredients enter the body, especially sodium and carbohydrates, they will also increase the water content, which may cause the weight to rebound. However, with the adjustment and balance of diet and exercise and the cooperation of heat calories, the weight will decline step by step,This process is complex, the core is a good diet and a caloric deficit, combined with appropriate exercise. If the exercise intensity is too large, the diet and rest must be synchronized,Through excessive exercise, the calories reduce excessive and have adequate rest, and then maintain their original state.

Fourth, sleep qualityAnalysis:If you often stay up late and have poor sleep quality, the entire hormone level in our body will be disrupted. Sleep is able to balance all the hormones in our body,When sleep quality declines, the hormone levels related to fat synthesis will increase, such as hunger hormone and cortisol, while the hormone levels related to fat breakdown will decrease, such as insulin, sensitivity of lean body mass, and testosterone and growth hormone secretion will also decrease,All of these will affect fat metabolism and make it more likely to consume high-calorie ingredients during the day, which may cancel out the positive effects of reducing fat loss due to exercise consumption, and weight loss will be a low probability event,Suggestions:

If you don't have good sleep quality, there are many reasons. If it's work, life, or emotional stress, you can try to communicate and solve the pressure sources. In addition, don't take alcohol, tea and coffee etc. stimulating drinks in the 5,6 hours before going to bed, and don't be away from electronic screens and electronic devices for 30-60 minutes before going to bed, and let the body relax through warm bath,These will help improve sleep quality,Fifth, muscle mass increaseAnalysis:Persistence in exercise and weight doesn't change is not all negative, there are also positive factors that we haven't noticed. For example, the increase in muscle mass and the decrease in fat. After we train, especially strength training, muscle fibers are torn, and the body needs to replenish nutrients such as carbohydrates and protein,The carbohydrates entered the body will be converted into glycogen, increasing glycogen levels, 1g of carbohydrate brings 3g of water, so the weight will also increase because of the change in glycogen and water, especially lower limb training because of the large muscle mass, this phenomenon will be more obvious,At the same time, fat will also decrease accordingly,Suggestions:

If muscle quality has not changed, the weight has not changed, but this doesn't mean fat loss has failed, it just means that weight doesn't change, it's not a matter of strength, it's about science. Finally, I hope everyone can achieve their goals. Everyone keep trying, together.

Finally, give some suggestions for fat loss execution, hoping to help you all. During fat loss, the caloric deficit should not be set too large, 250~500 calories, or 10~25% of the original caloric intake is relatively recommended,At the same time, you should also understand the scientific speed of fat loss, which is about 0.5~1kg per week is a reasonable range,In terms of diet, on the basis of caloric deficit, you should achieve balanced nutrition. In the fat loss diet, the intake of carbohydrates accounts for 45~55% of the total daily caloric intake, protein accounts for 25~35%, and fat accounts for 15~25% respectively. You should also not ignore vegetables and fruits,In short, the more comprehensive and balanced the nutrition, the better the fat loss effect. For health, it's definitely better,In terms of exercise, don't be extreme. If the weight doesn't change for a long time, it's not necessarily a matter of exercise intensity. You can analyze other factors,It's recommended to combine strength training and aerobic training,Especially emphasize sleep quality, good sleep, good body, good figure. Regular rest can provide the best hormonal balance,It can be said that if you don't have good sleep quality, diet and exercise may not play their role,Managing daily emotions can also have a positive impact on metabolism, absorption, digestion and fat reduction,To sum up, changing our concept is also very important for fat loss. It's not about strength, it's about science. Finally, I hope everyone can achieve their goals. Everyone keep trying, together.####

500

56

1g3g

• 250~50010~25%0.5~1kg
• 45~55%25~35%15~25%

####