First, people who just started exercising to lose weight didn't have any exercise experience at first. At this time, our body will send more nutrients to the muscle after sensing the increase of muscle exercise, and many of these nutrients are water-soluble and stored in muscle cells. You can simply understand that the muscles of the body are more likely to store water, and the increased weight is not fat, but water. If this is the case, relax your mind and give your body some time to adapt, about a week.
So many people don't insist on losing weight for a week at first, just want to have results. This is unrealistic. Give yourself some time to lose weight and give your body some time, at least 2 months, and then see the overall effect.
Another situation is that after a period of exercise, the weight does not drop, it is in a bottleneck period, and even rebounds. At this time, you need to consider whether it is a diet problem. If there is little difference before and after eating, it is mostly because your body has adapted to the current intensity of exercise, and the calories consumed by current exercise are gradually decreasing. Simply put, your body has adapted, and your current exercise intensity can't consume too many calories.
For example, if you lose weight by running, you may be out of breath after running three kilometers on the first day. When you persist for a month, you may not feel anything or sweat for these three kilometers. This is a manifestation of our body adapting to the intensity of exercise.
The solution to this situation is also very simple, that is, let the body adapt again, such as increasing exercise time, or changing the exercise mode, adding strength training and hiit training to the weight loss exercise. Are ways to change the way you exercise.