What should be paid attention to when the weight loss platform period has expired

After the weight loss plateau period, it is necessary to focus on adjusting the diet structure, optimizing exercise patterns, and strengthening metabolic monitoring to avoid weight rebound. The weight loss plateau period is the body's self-protection mechanism after adapting to the existing weight loss rhythm, and after breaking through, the body becomes more sensitive to the balance of energy intake and consumption. At this point, the ratio of protein and dietary fiber should be gradually increased, such as using lean meat, soy products, and green leafy vegetables as the basis for each meal, replacing some refined carbohydrates. In terms of exercise, it is necessary to change the original intensity or form and adopt intermittent high-intensity training combined with resistance exercise to break muscle memory. Daily water intake can be increased to 30-40 milliliters per kilogram of body weight, and appropriate supplementation of complex B vitamins and vitamin D3 can help maintain metabolic levels. Some individuals may experience compensatory decline in thyroid function, manifested as persistent fatigue or chills, and the risk of hypothyroidism needs to be ruled out through serum testing.

Post plateau weight fluctuations are a normal phenomenon, and there is no need for excessive anxiety when the daily weight increase or decrease is within 1 kilogram. It is recommended to measure body fat percentage and circumference at a fixed time every week, which is more valuable for reference than simply focusing on weight. Less than 6 hours of sleep can increase cortisol levels, which may trigger the mechanism of fat accumulation again. It is necessary to maintain a regular daily routine. When dining out, prioritize steaming, blanching, and other cooking methods to avoid hidden high sugar and high oil sauces. Regular body composition analysis can be conducted to adjust protein supplementation based on changes in muscle mass. Maintaining weight loss results requires establishing long-term healthy habits, and daily recording of diet and exercise can help identify problems. Using spices instead of some seasonings during cooking can not only control sodium intake but also promote metabolism. Choose whole grains and low glycemic index staple foods, paired with sufficient dark vegetables to delay blood sugar fluctuations. The exercise plan should include different types of aerobic and strength training, and schedule 1-2 rest days per week to prevent excessive fatigue. When encountering weight stagnation, do not go on extreme dieting. You can try the carbon water cycle method to reactivate metabolic flexibility.