Is slimming facing a bottleneck? Try these 5 methods to help fat burn again

Despite eating very little and not exercising much, the numbers on the weight scale seem to have been enchanted and remain unchanged. The anxiety of this weight loss platform period is very similar to the boss battle in the game. Don't rush to drop the scale, you may just need to give your metabolic system some new stimulation.

1. Adjusting dietary structure is more important than eating less

1. Adequate protein intake

When the body is in a state of calorie deficit for a long time, muscle loss can lead to a decrease in basal metabolism. High quality protein, the size of a palm in each meal, not only maintains muscle mass but also has an additional calorie burning effect.

2. Carbon water selection slow type

Replace white rice with mixed grain rice and sweet potatoes instead of cake. These low GI foods can avoid the blood sugar roller coaster and reduce opportunities for fat synthesis. Pay attention to controlling the total amount of carbon and water each day.

3. Don't be afraid of healthy fats

Unsaturated fatty acids in avocados and nuts can promote fat metabolism. A small handful of almonds per day can keep the body burning fat, which is much more sustainable than boiled vegetables.

2. Play some new exercises

1. Add interval training

It's better to try alternating fast and slow running at a constant speed for half an hour. This high-intensity mode can keep energy consumption for 24 hours after exercise, just like a phone turning on power-saving mode.

2. Strength training is essential

Basic exercises such as squats and push ups can make muscle lines clearer three times a week. For every 1 kilogram increase in muscle mass, an additional 110 calories are consumed per day.

3. Daily micro exercise accumulation

Walking while answering the phone and stretching while watching TV may accumulate more non exercise calories than specialized exercise.

3. Sleep is an invisible fat burning switch

1. Ensure 7 hours of sleep

Staying up late for three consecutive days, leptin levels decrease by 18% and ghrelin levels increase by 28%, which is equivalent to eating 350 more calories per day. Setting sleep reminders on your phone is more important than calculating calories.

2. Stay away from blue light 90 minutes before bedtime

The blue light emitted by electronic devices can suppress melatonin. Try reading a paper book or listening to podcasts. During deep sleep, the secretion of growth hormone is three times higher than when awake.

3. Maintain a regular schedule

Staying up late on weekdays and catching up on sleep on weekends can disrupt the body clock. Setting a fixed wake-up time every day can make cortisol rhythms more stable and reduce abdominal fat accumulation.

4. Stress management is often overlooked

1. The duality of cortisol

Long term stress can cause this hormone to remain elevated, not only promoting fat accumulation but also making people particularly thirsty Look for high sugar and high oil foods. Meditation for 10 minutes every day can significantly improve.

2. Cultivate stress reducing habits

Adding two drops of essential oil when soaking feet and placing a pot of green plants on the desk can block the urge to eat under pressure.

3. Establish an emotional outlet

Write a diary, dance impromptu, find a suitable way to release emotions, and avoid using food as the only comfort.

5. Break the body's adaptability

1. Implement the carbon water cycle [SEP]. After three consecutive low-carbon days, schedule one medium carbon day. This fluctuation can prevent a decrease in metabolic rate. Note that China Carbon Day is not a day of indulgence.

2. Change the exercise sequence

Habits of aerobic and anaerobic exercise can be switched in order, and switching between different energy supply systems can provide fresh metabolic stimulation.

3. Try cold stimulation

Wash your face with slightly cool water in the winter morning. Moderate cold sensation can activate brown adipose tissue, which is specifically responsible for heat production and energy consumption. Breaking through the plateau period is like solving a multivariate equation, requiring the synergistic effect of multiple variables. Instead of worrying about weight numbers, it's better to observe changes in waist circumference and physical fitness. Healthy weight loss is like a marathon, giving your body some time to adapt will reward you with a better state of mind.