How long does the weight loss platform usually last and how can it be broken through

The weight loss plateau period usually lasts for 2-4 weeks and can be broken through by adjusting dietary structure, increasing exercise intensity, changing exercise methods, ensuring sufficient sleep, managing stress, and other methods. The plateau period is the self-protection mechanism of the body after adapting to the current weight loss mode, and targeted adjustments to strategies are needed to continue weight loss.

1. Adjust dietary structure

Reduce the proportion of carbohydrates appropriately and increase the intake of high-quality protein and dietary fiber. Replace refined staple foods with whole grains such as brown rice and oats, and increase daily intake of dark vegetables such as broccoli and spinach. Protein can be selected from chicken breast, fish, and soy products to help maintain muscle mass and enhance the caloric effect of food. Arrange 1-2 days a week with a high and low calorie alternating diet pattern to break the body's energy metabolism inertia.

2. Increase exercise intensity

Extend aerobic exercise time on the basis of existing exercise, or increase strength training load. Adopting an intermittent high-intensity training mode, such as alternating between fast running and slow running. Add complex movements such as climbing stairs and fighting rope, and supplement whey protein appropriately after exercise. Record the changes in heart rate after each exercise, ensuring that the fat burning range of 60% -70% of the maximum heart rate is reached.

3. Change the exercise mode

Alternating between different forms of aerobic exercise such as swimming and cycling to avoid the body developing adaptability. Add flexibility training such as Pilates and yoga to improve muscle balance. Try functional exercises such as kettlebell swinging, Poppy jumping, and other whole-body movements to activate more muscle groups. Schedule resistance training at least twice a week, with a focus on improving the basal metabolic rate of the large muscle group.

4. Ensure adequate sleep

Maintain 7-8 hours of high-quality sleep daily and reduce blue light exposure before bedtime. Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin secretion. Establish a fixed daily routine, and meditate or take a warm bath before bedtime. Avoid vigorous exercise at night and keep the bedroom temperature within an appropriate range.

5. Manage psychological stress

Relieve anxiety through mindfulness breathing, music therapy, and other methods. Record changes in non weight indicators such as waist circumference and body fat percentage. Join the weight loss community to receive support and avoid excessive attention to short-term weight fluctuations. If necessary, consult a nutritionist to adjust the plan and maintain a positive attitude. Breaking through the plateau period requires comprehensive lifestyle adjustments, and it is recommended to measure body fat percentage every week instead of simply focusing on weight. Keep a food diary to record the types of food and exercise consumption, and identify potential issues. You can try to schedule a relaxation day once a week to relieve metabolic stress, but you need to control your calorie intake to not exceed the limit. If there is no improvement during the platform period of more than one month, it is recommended to seek medical examination for thyroid function and other indicators. Losing weight is a long-term process, and after appropriate adjustments, the body will re-enter the weight loss cycle. Adhering to scientific methods is necessary to achieve sustained results.