What are the signs that the weight loss platform period is almost over

At the end of the weight loss plateau period, there are usually manifestations such as weight loss, decreased body fat percentage, reduced body circumference, improved exercise ability, and stable appetite. These signals indicate that the body has adapted to a new metabolic state and is about to break through the stagnation phase.

1. Weight Loss

If the weight data stagnates for several weeks, a small but stable downward trend will suddenly appear, usually reducing by 0.5-1 kg per week. This decline is different from rapid weight loss in the early stages, but presents a smoother curve, indicating that the body is beginning to consume reserve fat rather than water. It is recommended to maintain the existing diet and exercise plan to avoid excessive dieting due to a rush to achieve results.

2. Decreased body fat percentage

Even if there is no significant change in body weight, a continuous decrease in body fat percentage can be observed through a body fat scale or sebum clamp measurement. The muscle lines gradually become clearer, especially in the waist, abdomen, arms, and other areas, which is direct evidence of the reduction in fat cell volume. At this point, it is advisable to increase strength training to help with shaping.

3. Body circumference reduction

The circumference measurements of key areas such as waist circumference and thigh circumference continue to decrease, and clothing becomes noticeably looser. This phenomenon is particularly significant after the end of a woman's menstrual period, indicating a simultaneous decrease in visceral fat and subcutaneous fat. It is recommended to measure and record changes in body circumference every week.

4. Improvement of exercise ability

When exercising at the same intensity, the heart rate decreases, breathing becomes smoother, and the time required to complete the same amount of training is shortened. Increased muscle endurance and faster recovery after exercise are all manifestations of an increase in basal metabolic rate. You can try increasing the intensity of exercise or changing the training method.

5. Stable appetite

No longer frequently experiences strong hunger or binge eating impulses, and the desire for high sugar and high-fat foods is reduced. This change is due to the rebalancing of hormone levels such as leptin, indicating that the body has adapted to a new pattern of energy intake. At this point, the dietary structure can be adjusted appropriately to increase high-quality protein and dietary fiber. After breaking through the plateau period, it is necessary to establish a long-term maintenance plan. It is recommended to control daily calorie intake at 1.1-1.3 times the basal metabolism and conduct 3-5 aerobic and strength training sessions per week. Pay attention to sleep quality and stress management, and avoid extreme weight loss methods. Regularly monitor changes in body composition, and when encountering new plateau periods, strategies such as carbon water cycling or intermittent fasting can be attempted, but must be carried out under professional guidance.