Recently, I received a message that resonated with many of us:
🧐 "I've teamed up with a colleague to lose weight. We've been having salads for lunch and hitting the gym together after work. In fact, I've run an extra 5 kilometers each week compared to her. Yet, after two weeks, when I stepped on the scale, I was 1 kilogram heavier!"
Don't panic!
Many of us have faced similar confusion:
❓ "Why did my workout partner lose 2 or 3kg in half a month, while while I can only lose 0.5 to 1 kg?
❓ "Why did others start shedding weight with exercise, but my weight remained unchanged?"
Today, let's delve into this issue.
Do not be anxious and do not give up; as long as you exercise, there will be effects.
A study categorized exercisers into 'High Responders,' 'Medium Responders,' 'Low-Medium Responders,' and 'Low Responders' based on their aerobic adaptability. The higher the response value, the more effective diet and exercise are for them. Conversely, those with lower response values may need stricter diets and exercise regimens to see results.
So, if you're a natural 'Low Responder,' it's true that you might need to persist longer and be more disciplined with your diet and exercise to achieve results.
However, this doesn't mean you're at a disadvantage. If you find that you're losing weight slowly, it might imply that you have less to worry about in terms of regaining it.
The weight loss curve often resembles an inverted checkmark; after reaching the lowest point, there's a high likelihood of a slight rebound. Yet, numerous studies indicate that the slower the weight loss, the more stable the body shape tends to be.
Moreover, if you notice someone losing a significant amount of weight in a short period, don't be too envious. What they're shedding might not be fat but water from their bodies.
So, if you're just starting to lose weight and exercise, I suggest you temporarily set aside the scale and focus more on improvements in physical capabilities, energy levels, and body measurements.
Daily Checklist: Have you eaten well? Have you had enough sleep? How is your mood?
Of course, this doesn't mean we shouldn't make changes. There are small details in life that might be inadvertently sabotaging your weight loss goals.
If you're still troubled by the question, "Why has everyone else lost weight but not me?", it's likely that you've overlooked these three areas:
🙌 Check Item 1: Have You Been Eating 'Clean'?
When I say check your diet, I'm not suggesting you eat less or strictly control your caloric intake. Instead, consider whether you've unknowingly consumed a lot of 'hidden calorie bombs' or ingested too much hidden salt, sugar, or oil.
✅ Hidden Salt Foods: 🍪 🍰 🍜
Preserved foods like candied fruits, processed foods such as cookies and cakes, and instant noodles.
✅ Hidden Sugar Foods: 🧃 🥛 🍖
Juices, various dried fruits, sweetened cereals, 'flavored' yogurts, and home-cooked dishes like braised pork and sweet and sour ribs.
✅ Hidden Oil Foods: 🍞 🥐 🥗
Soft and fluffy baked goods, crispy cookies and pancakes, and salad dressings like mayonnaise, thousand island dressing, and egg yolk sauce.
However, I must emphasize: 'eating clean' doesn't mean depriving yourself of the foods you love. On the contrary, a diverse range of ingredients can better supply the body with necessary nutrients and functions. Reasonable and consistent reduction of oil, salt, and sugar intake can enhance the effects of exercise.
🙌 Check Item 2: Have You Been Sleeping Well?
In addition to eating, pay attention to your 'sleep'.
I'm not trying to scare you, but studies show that lack of sleep can indeed lead to an increase in fat synthesis and a slowdown in fat breakdown, making it not only harder to 'get thin' but also easier to 'get fat'.
A study involving over 60,000 American women showed that over a period of 16 years, those who slept less than 5 hours gained an average of 1.14 kg more than those who slept 7 hours, and those who slept 6 hours gained 0.71 kg more.
🙌 Check Item 3: Have You Been in Good Spirits Lately?
Additionally, consider if there have been any recent events in your work or personal life that have caused anxiety, such as rushing projects, overtime work, or interpersonal conflicts?
For those trying to lose weight, there's another source of stress that many people overlook: the pressure of 'not losing weight'.
The more you want to lose weight, the more you stare at the numbers on the scale, weighing yourself several times a day, and meticulously calculating calories for every bite you take, feeling the need to compensate with intense exercise if you eat a little too much...
The pressures of work and life are already substantial; let's not allow 'not losing weight as quickly as others' to become another source of stress for you.
Of course, the issue of 'not losing weight' is related to many factors, and this article only lists some common 'ailments' I've observed in many of you.
If you've genuinely implemented a healthy diet and exercise plan but still haven't seen any changes, it's indeed necessary to consider seeking help from doctors, nutritionists, or other professionals.
In conclusion, dear reader, please promise me: Don't be anxious about temporary numbers, eat well, sleep well, and stay happy.
Remember, 'a healthy body is more important than a perfect figure'!
