Scientific weight loss requires three stages, and the second stage is the most difficult to endure! Where have you reached?

Losing weight in winter is like a puzzle game, with different challenges and surprises at each stage. The days when you go crazy in front of the scale are actually a process of your body quietly undergoing changes. By understanding these three scientific stages, you will find yourself undergoing a subtle physiological revolution Fate.

1. Rapid weight loss period (1-4 weeks)

1. Significant water loss

At the beginning of controlling diet, weight loss mainly comes from water. Reducing daily calorie intake by 500 calories will prioritize the depletion of liver glycogen reserves and result in the elimination of a large amount of water. That's why it's possible to lose 2-3 kilograms in the first week.

2. Severe appetite fluctuations

The level of ghrelin in the stomach will suddenly increase, and there is a strong desire to eat high sugar and high-fat foods. Prepare some low sugar fruits and nuts to alleviate this sudden thirst Hope.

3. Improvement of exercise efficiency

During aerobic exercise, the proportion of fat energy supply increases, and more calories are burned for the same duration than before weight loss. This stage of the sports meeting has a "twice the result with half the effort" effect.

2. Platform torment period (4-8 weeks)

1. Decreased metabolic adaptability

The body initiates a protective mechanism, and the basal metabolic rate may decrease by 15%. Previously, eating 1800 calories a day could lead to weight loss, but now it takes 1500 calories to maintain the weight loss effect.

2. Risk of muscle loss

If protein intake is insufficient, the body will break down muscles to provide energy. Ensuring a protein intake of 1.2 grams per kilogram of body weight, combined with strength training, can avoid this problem.

3. High incidence of psychological fatigue

Not seeing weight changes is the easiest way to give up. It is recommended to use a body fat scale or tape measure to measure waist circumference, as these indicators often reflect real changes more accurately than body weight.

3. Constitutional remodeling period (after 8 weeks)

1. Memory formation of adipocytes

Continuous weight loss for more than 3 months, adipocytes will "remember" the new body shape. That's why many people are more likely to return to their lost weight after rebounding.

2. Changes in Taste Sensitivity

Long term light diet can make taste buds more sensitive. I used to think that bland food could start to taste sweet, while heavy flavored food felt too salty and greasy.

3. Exercise becomes a habit

The brain's reward mechanism changes, and the endorphins produced after exercise make people dependent. Many people who persist to this stage express that not exercising actually makes them feel uncomfortable all over.

As a platform user, you may struggle with the desire to eat hotpot every day. Remember the office worker who persisted until the period of physical restructuring, eventually developed a habit of morning running, and now maintains a BMI of 20 all year round. Although losing weight in winter is difficult, passing these three levels will give you a brand new version of yourself. Why don't we measure our waist circumference tonight? Maybe surprises are happening out of sight.