What should I do if I work out every day to lose weight, but my weight goes up and down with little change?
1. During the weight loss process, it is normal for our weight to go up and down.
The changes in our body’s weight every day is not because of fat but water content, which varies significantly before and after exercise and meals. In some people, it can go by several pounds during the day.
2. Observe weight loss results.
When looking at weight loss results, you shouldn’t just focus on your weight. Instead, I would recommend that you introduce the metric “measurements” (which include hips, bust, and waist).
3. Measure once a day.
You can measure the circumferences of your body once a day. As your body measurements get smaller, your body will slimmer and look thinner.
4. Smaller measurements do not necessarily mean a lower weight.
For example, some of you have done strength training and achieved muscle gain and fat loss, but your weight has not changed much because muscles are denser than fat.
5. To focus on the overall tendency of change.
Even if you are concerned with your weight, don’t focus on the increase or decrease on a particular day but on the overall change tendency. For example, many overlook that spreading the weight loss over a whole week over each day to measure it makes it less noticeable as a change.
6. Getting the method of measuring your weight is also essential.
For example, after going to the toilet in the morning, use the same scale to weigh on an empty stomach; measuring once every two or three days is enough.
7. Record the measured results.
The results of the measurements are best recorded in a spreadsheet or software and used to generate a trend line of weight change. You only need to focus on the direction and angle of inclination of the trend line. If the trend line decreases after a month of measurement, continue following your current diet and exercise program.
8. Strictly follow your diet and exercise plan.
If the trend line is horizontal or increasing, you need to review your diet and exercise: are you following your diet plan to the letter? Have you been snacking more but not recording it? Is there less daily exercise?
9. Weekly comparisons are performed.
A scientific weight loss cycle is 28 days. Therefore, you can record your weight change over 28 days and take frontal and side photos weekly to compare with the previous ones.
10. If you can, you can also have your body fat percentage measured.
However, ordinary body fat scales in gyms and at home are not accurate enough. It is best to go to a hospital and have it counted with professional equipment.
11. Generally, it is reasonable for a person to lose 1-1.2% of their body weight per week (usually between 0.55-2.2lb).
For example, it is appropriate for a 150lb girl to lose 1.5-1.8lb per week or a 300lb person to lose 3-3.6lb per week. If you lose more than 3% of your body weight per week, there is a certain chance it will bounce back.
12. Usually, after three months of working out, fat loss will gradually manifest in reduced measurements and slow weight loss.
Gradually, your weight will become stable. However, at this point, if you still want to continue losing weight, you will need to adjust your diet plan and workout program again to open up the calorie gap further.
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