Is it difficult to lose weight again during the plateau period? Several methods to help you solve it

The weight loss plateau period is a self-protection mode of the body. The body will not let us lose weight endlessly. Once we reach a certain level of weight loss, it will self adjust, improve food utilization, and lower the body's metabolic rate. In this way, energy consumption is reduced, breaking the previous inequality of "energy intake less than consumption", reaching a new balance of lower energy, and weight no longer decreases. How long does it take to break through the weight loss plateau period? This is determined by many factors, such as a person's height, weight, physique, and the weight loss methods used to overcome the plateau period. When the calorie intake is less than the calorie expenditure, the body is burning fat and starting to lose weight. The plateau period is the same, but the body has already adapted to this type of exercise or dietary structure. After adjustment, it ultimately needs to return to the key factor of calories. When the calories are still stable, it will still be in the plateau period. When the intake of calories is less than the expenditure of calories, the body breaks through the plateau period.

How to break through the platform period

1. Standardize diet

Replace some polished rice and white flour with fresh corn, sweet potatoes, potatoes, red beans, mung beans, etc., and control the total amount of staple food within 300g/day for women and 400g/day for men, and distribute it appropriately for breakfast and lunch. Fish, shrimp, crabs and other aquatic products are the first choice for meat consumption. All meat should be eaten without skin and with less fat. Eating more celery (leaves), rapeseed, chives, cabbage, carrots, beans, peas, eggplants, green peppers, black fungus, seaweed, and other foods that are beneficial for weight loss.

Eat more fruits such as strawberries, pineapples, kiwis, persimmons, pears, grapes, etc.

soybean milk is a beverage, which drinks skimmed milk.

What to do when encountering a plateau period in weight loss? What are the methods to continue losing weight and break through the plateau period?

Secondly, drink more water to accelerate body metabolism.

Drink no less than 2 liters of water per day and use water to burn calories. During the weight loss process, it is important to replenish sufficient water as dehydration can slow down the weight loss process. Maintaining sufficient hydration in the body not only effectively burns fat, but also helps control hunger.

III. Changing Exercise

During weight loss, women will choose one or two exercise methods to assist in the progress of weight loss. Whether you choose regular fitness training or home slimming exercises, as your body adapts to certain types of exercise, the amount of energy consumed to improve physical fitness will gradually decrease, and the slimming effect will naturally be compromised. If you are used to running, cycling, strength training and other sports, you may want to change your way and practice yoga with high resilience. Changing the way of exercise can break the body's stagnant balance and have great hope in breaking through the weight loss plateau period.

What to do when encountering a plateau period for weight loss? What are the methods to continue losing weight and break through the plateau period?

4. Ensure 2-3 muscle strength training sessions per week.

Adopt various exercise methods, based on moderate intensity aerobic exercise, and also do some local exercises for obese areas and strength training for muscle exercises. Research has shown that strength training can increase the body's metabolic function by 5% overnight? 10%. After a high-intensity exercise, the body's metabolic function will remain vigorous for more than 20 hours.

Ensure 3-5 aerobic exercises and 2-3 strength training sessions per week. By combining exercise and diet, the basal metabolic rate can be increased, breaking through the weight loss plateau period.

Fifth, change mentality

Some women have weak constitutions and cannot change for a long time after reaching the weight loss plateau period. This is undoubtedly a huge psychological challenge for weight loss enthusiasts. If you have changed your exercise and diet but still cannot achieve good weight loss results, then you should try to start with nutrition.

A long period of weight loss platform proves that your physical condition is weak. You should supplement more vitamins, minerals, and trace elements, and use dietary methods to nourish qi and blood, strengthen the spleen and stomach. Don't think that nourishing is weight gain, only after the physical condition improves can the bottleneck period be overcome.