Why can't I lose weight when I eat little and exercise every day?

Overeating and underexercising are the main causes of obesity. Therefore, if we eat a little less and exercise more, logically speaking, we should be able to lose weight. But why does the fat cling to us no matter how little we eat and how consistently we exercise? Below, the editor will uncover the truth behind this.

Weight loss failure is often due to insufficient willpower for most people, but for some, it's the fault of genetics. Hormones that affect body weight are divided into two systems: metabolism and energy storage. Epinephrine and thyroxine are hormones that primarily control metabolism and are also "thin" hormones. Insulin, on the other hand, is a hormone that causes obesity. Insulin is secreted by the pancreas and determines whether our body stores fat or burns it. When we eat, blood glucose levels rise. The pancreas then secretes insulin to absorb glucose. If there is too much insulin in the body, cells absorb more glucose, and the excess sugar is converted into fat. Some people have a naturally predisposition to gain weight, and since they secrete too much insulin, they are more prone to obesity.

Aside from physiological issues, performing the same training method for a long time can also affect weight loss results. Scientists have found that when you consistently engage in one training method, your body gets accustomed to it, and the calories burned during exercise gradually decrease, making it harder to lose weight. While you may see initial weight loss results when you start exercising, if you don't adjust your training method, your body will become accustomed to it, and energy expenditure will reduce. Therefore, in addition to persistence, exercise for weight loss also requires changes. Adjust your exercise plan based on your physical condition at different stages.

Your exercise plan should include a variety of training methods. Don't just stick to aerobic exercise or strength training—combining both yields better results. You can consistently engage in 30 minutes of moderate-intensity aerobic exercise daily, such as running, cycling, or jumping rope. Additionally, aim for about three strength training sessions per week. Train two to three major muscle groups each week. For example, if you train your abs on Monday, you can focus on your glutes on Wednesday. Try to ensure that every muscle in your body gets trained.

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