Have you lost half your weight and can't move anymore? 4 Practical Strategies to Help You Continuously Lose Weight

Even though they have lost more than ten pounds, the number on the weight scale suddenly froze. This kind of frustration during the "weight loss plateau period" has been experienced by 99% of people. Don't rush to argue with the weight scale, this is actually a self-protection mode activated by the body, just like the power-saving mode automatically activated when the phone battery drops to 20%.

1. Why does weight loss suddenly become stuck?

1. Metabolic adaptation mechanism is activated.

Continuous calorie deficit can make the body mistake it for "famine" and automatically reduce basal metabolic rate to save energy consumption. Research has found that after losing 10% weight, the body will consume 200-300 fewer calories per day, equivalent to running for half an hour in vain.

2. Muscle loss slows down

When dieting excessively, the body breaks down muscles to provide energy. For every kilogram of muscle loss, the basal metabolic rate decreases by about 50 calories per day. This is also the reason why weight loss does not result in significant changes in body shape.

2. Adjusting dietary structure to break through bottlenecks

1. Adequate protein intake

Increasing the protein ratio to 30% -35% of total calories can not only prolong satiety, but also reduce muscle loss. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight, such as pairing one egg with a palm sized lean meat.

2. There are considerations for choosing carbohydrates.

Replace white rice with mixed grain rice and sweet potatoes with pastries. High fiber carbohydrates can stabilize blood sugar levels and avoid fat accumulation signals caused by severe insulin fluctuations.

3. Exercise plan needs to be upgraded

1. Add strength training

2-3 weight training sessions per week, selecting multi joint movements such as squats and hard pulls. For every 1 kilogram increase in muscle mass, you can burn an additional 70-100 calories per day, which is equivalent to burning more fat while lying down.

2. Try intermittent high-intensity exercise

Change slow jogging from uniform speed to alternating fast and slow interval running, and increase basal metabolic energy by 5% -15% within 24 hours after exercise. Pay attention to fully warming up and stretching before and after exercise.

4. Hidden factors that are easily overlooked

1. Sleep quality affects fat loss efficiency

If sleep is less than 5 hours for 3 consecutive days, leptin levels decrease by 18% and ghrelin levels increase by 28%. Ensuring 7 hours of high-quality sleep is equivalent to consuming an additional 400 calories per day.

2. Stress management is important

Long term high cortisol levels can promote abdominal fat accumulation. Practicing deep breathing for 10 minutes every day or taking a hot bath can effectively reduce stress hormone levels.

Encountering a plateau period is actually a physical reminder that you need to change your strategy. Record diet and exercise data, adjust the plan every two weeks, just like upgrading to fight monsters requires constantly changing equipment. The essence of healthy weight loss is to cultivate sustainable lifestyle habits, giving the body 3-4 weeks to adapt, and you will see new changes.