What’s the reason why I can’t lose weight?
In today's society, weight loss has become a hot topic that many people pay attention to. However, despite their efforts, many people still struggle to achieve their ideal weight. This article will combine the hot topics and hot content on the Internet in the past 10 days, analyze the common reasons for not losing weight, and provide structured data to help readers better understand this issue.
1. Decreased metabolic rate
As age increases, the body's basal metabolic rate will gradually decrease. This means that even if you maintain the same diet and exercise habits, you will burn fewer calories, making it difficult to lose weight.
| age group | Basal metabolic rate (kcal/day) |
|---|---|
| 20-30 years old | 1500-1800 |
| 30-40 years old | 1400-1600 |
| Over 40 years old | 1300-1500 |
2. Unreasonable diet structure
Many people pay too much attention to caloric intake during weight loss, but ignore nutritional balance. Excessive intake of high-sugar and high-fat foods, as well as insufficient protein and fiber, will affect weight loss.
| food type | Impact on weight loss |
|---|---|
| High sugar foods | Cause blood sugar fluctuations and increase fat accumulation |
| high fat food | High caloric density, easy to exceed the standard |
| protein | Increase satiety and promote muscle repair |
| dietary fiber | Delay hunger and improve gut health |
3. Single exercise method
Performing a single aerobic exercise (such as running) for a long time may cause the body to adapt and burn fewer calories. Combining strength training with high-intensity interval training (HIIT) can increase metabolism more effectively.
| exercise type | Calorie consumption (30 minutes) |
|---|---|
| Jogging | 200-300 kcal |
| HIIT | 300-400 kcal |
| strength training | 150-250 kcal |
4. Lack of sleep
Sleep quality is closely related to weight management. Lack of sleep disrupts hormone balance, increases hunger, and leads to loss of appetite.
| sleep time | Effects on hormones |
|---|---|
| <6 hours | Increased ghrelin, decreased leptin |
| 7-8 hours | Stable hormone levels |
5. Excessive pressure
Long-term stress will stimulate the secretion of cortisol, causing fat to accumulate in the abdomen, forming "stress obesity."
| stress level | Effect on body weight |
|---|---|
| mild stress | no significant impact |
| long term high pressure | increased belly fat |
6. Wrong weight loss concepts
Many people pursue quick results in the process of losing weight and try extreme dieting or taking weight loss pills, which in turn leads to metabolic disorders and even worse rebound.
| Wrong approach | Consequences |
|---|---|
| extreme dieting | Muscle loss, metabolic decline |
| weight loss pills | High health risks and easy to rebound |
Summary
There are many reasons for not being able to lose weight, involving metabolism, diet, exercise, sleep, psychology and other factors. Only by comprehensively adjusting your lifestyle and scientifically formulating a plan can you achieve healthy and lasting weight loss. I hope the analysis and data in this article can help you find the problem and take targeted improvement measures.
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