Obviously aerobic and strength training are done! Why can't my weight go down? Nutritionist reveals 8 major reasons
Stepping on the scale is like playing “number guessing”. You can never figure out why you have gained another 2 kilograms? Even if you exercise diligently, you find that your weight increases instead of decreasing. What is the reason? Dietitian Gao Minmin pointed out in the community that the most important thing to avoid is being “kidnapped” by weight numbers in the process of losing weight. A slight gain in weight does not mean that the body has become less healthy.
If you feel that your weight has fluctuated recently, what are the possible reasons? Nutritionist Gao Minmin said that if your weight always fluctuates or cannot be reduced, it may be caused by the following factors:
1. The amount of water you drink.
Water is one of the key factors affecting your weight, and when you drink more water throughout the day, you may gain weight. However, since water will be excreted through the body’s metabolism, and sufficient water can help the body’s metabolism and improve weight loss efficiency, do not neglect the importance of drinking water just because you want to lose weight.
2. Consume high-sodium foods.
Excessive intake of heavy-flavored, salty foods or processed foods will increase the sodium content in the body and cause the osmotic pressure balance of cells to become abnormal. In other words, high sodium is more likely to cause edema, causing the body to store too much water. Therefore, if you want excess water and sodium to be excreted from the body, you can eat foods that help diuresis and high potassium to “retain potassium and excrete sodium.”
3. Take refined starch.
Ingesting too many or too many carbohydrates can easily cause the body to store too much water, because the body needs a lot of water to store the sugars in carbohydrates. However, moderate amounts of carbohydrates, especially whole grain foods, are beneficial to the human body. A balanced intake of nutrients is still required in the diet, with unrefined starch as the main source of carbohydrates.
4. Women’s menstruation is coming.
Before and after a woman’s menstrual period, the female hormones in her body tend to fluctuate, causing water retention and bloating in the body. However, there is no need to worry too much about this situation. It will return to normal after the 3-4 days of the menstrual period.
5. Effect of sweating and urine.
When the body loses water, weight will naturally decrease; at this time, water should be replenished to help the body’s metabolism and avoid electrolyte imbalance in the body.
6. Excessive accumulation of feces.
When too much feces accumulates in the body, it is indeed easy to affect the body weight. When the feces is excreted, the flatulence in the intestines will also be expelled, so after going to the toilet, you will feel “feeling light”. Therefore, it is recommended to consume more high-fiber foods in daily life and try to defecate at a fixed time.
7. High stress hormones.
It is similar to the reasons why women’s weight fluctuates before and after their menstrual period. When stress hormones rise, the body stores more water, which causes weight to rise and fall. It is recommended to relax at this time and go outdoors for a walk during your free time to avoid creating a vicious cycle between stress and obesity.
8. Use strength training.
During strength training, muscle fibers can be torn, and the body stores water while it repairs the muscles. Therefore, if there is some swelling in specific areas after exercise, there is no need to worry too much. The swelling will usually subside in 1-2 days.
Finally, nutritionist Gao Minmin clarified that gaining 1 kilogram requires an intake of approximately 7,700 calories. Therefore, the chance of gaining 2 kilograms in a day is extremely slim. In summary, the best way to measure your weight is to measure it at a fixed time and in the same state every day, so that you can get the most accurate number and be closer to your ideal weight. In addition, when measuring your weight, you should also pay attention to body fat and muscle mass, so as to avoid only looking at kilograms and becoming a slave to weight numbers.
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