Help, why do I lose weight so slowly or even stay the same when I control my diet and exercise?

I don’t know your gender, age, height, weight, and body fat content. There is no concept that is difficult to answer.

But from what you described, I think there is no problem with diet, but not enough exercise.

Let’s talk about the amount of exercise first. Aerobic exercise should take at least 45 minutes. If you only exercise for 20 minutes, it is not enough, and it may not be good for the liver (because the liver is an important energy storage organ in the human body).

Glycogen is the energy source for the body. After aerobic exercise begins, the muscle glycogen in the muscles of the body is consumed first. After about 15 minutes, the reserve glycogen, which is liver glycogen, begins to be consumed. After another 15 minutes, fat begins to be converted into energy. That is to say, it takes half an hour of aerobic exercise to start burning fat and start real weight loss. Only by continuing to exercise can you continue to consume fat and achieve the goal of losing weight.

If you only aerobic for 20 minutes and then stop, not only will you not achieve the effect of losing weight, but you will also deplete muscle glycogen and liver glycogen. After eating again, your body will instinctively replenish energy to the damaged body. Missing muscles and liver. Although you don't eat and drink a lot, your liver is equivalent to overeating.

If you do equipment exercise after aerobic exercise for 20 minutes, the weight loss effect will not be obvious. It is better to achieve the aerobic exercise time. There is no need for high intensity or high heart rate, what is important is that the exercise time is achieved.

It is also right to increase strength training. As muscles increase, metabolism will also speed up.

There is nothing to say about your diet. Your diet is more scientific and healthy. The principle of appropriately reducing carbohydrate intake, sufficient protein, and low oil and sugar.

For fitness and fat loss, you need to have scientific methods and stick to them. There is no need to rush. Those who lose weight very quickly will also rebound quickly, and the quick weight loss may only be the water in the body. I wish you can persevere and you will definitely succeed. Let exercise become a lifestyle habit and nothing will be a problem.