What should I do if weight loss enters a 'platform period'? Learn 3 ways to keep losing weight!
During weight loss, most of us will encounter a situation. When we first start to lose weight, we will lose weight quickly under the control of calories and exercise, which will improve the self-confidence of the loser. However, after this situation lasted for 1-2 months, the effect of weight loss gradually declined, and even this effect stopped directly, and the effect of weight loss suddenly disappeared, which would damage the self-confidence of every loser. Why is this happening?
This is because the body has entered the plateau phase, that is to say, after our body weight has dropped, the body has entered the adaptation period (adapted to the fat loss mode), and will also enter the "protection mode". In order to maintain the normal operation of the body's various functions, The body will reduce the basal metabolic capacity, then the calorie consumption in the body will be reduced, and no further fat loss will be possible. Some people may experience a weight loss plateau for 2-3 months, and many people maintain a weight loss plateau for more than a year. Therefore, encountering a plateau is a trouble for many dieters.
But don't be discouraged when you encounter a plateau, because this shows that your previous efforts have not been in vain, indicating that weight loss is still successful. If you want to lose weight further, you must break through the plateau period. In fact, it is not difficult. The key is whether you are willing to put in more effort to break the balance point of the plateau, and fat will be further burned and decomposed.
What should I do if weight loss enters a plateau? Learn 3 methods to burn and decompose body fat again and lose weight quickly!
During the weight loss plateau, the body also enters the adaptation stage. From the perspective of exercise, the body has adapted to the previous exercise intensity. No matter how much you struggle, fat will not be burned and decomposed. Therefore, we can only strengthen the exercise intensity and exercise frequency to get the body out of the adaptation period and further decompose fat.
Through the new exercise and fitness plan, our body's "memory" will be disrupted during the adaptation period, and the basal metabolic capacity will be gradually improved, fat decomposition and consumption will be promoted, and the weight will gradually decrease.
For example, if the exercise pattern during weight loss is running, run 2-3 times a week, 30 minutes each time, and the intensity is low-intensity jogging. In order to break through the plateau period, the running frequency should be increased, and the running time should be increased to 40-90 minutes each time more than 4 times a week, and the running intensity should be increased by the method of variable speed running.
Many people will control their diet during weight loss, and the food they eat every day is repeated. Although this is beneficial to weight loss, it will not affect the body's nutritional supply in the short term. However, it will not work in the long run. A single diet will cause malnutrition in the body, which will cause the body's circulation and metabolism to operate normally. A plateau occurs as metabolic levels decrease.
Therefore, if you want to break through the plateau period, you must improve your diet plan reasonably. Rejecting a single eating habit, consuming a variety of foods, and ensuring the normal supply of nutrients to the body can improve the body's circulation and metabolism and allow fat to continue to burn and decompose. As long as the calories are well controlled, there is no need to worry about gaining weight. Everyone who successfully loses weight is a process of constantly controlling calorie intake + exercise to increase calorie consumption.
Staying up late is one of the main causes of obesity, and people who often stay up late also have the habit of eating late-night snacks, which means that the daily calorie intake will increase, which is not conducive to weight loss. At the same time, staying up late will affect the hormone secretion level in all aspects of the body, and the basal metabolism will decrease, which will accelerate the growth of body fat and seriously affect the efficiency of fat loss.
Therefore, if you want to break through the weight loss plateau, you must ensure sufficient sleep time, fall asleep at 11 o'clock every night, and sleep time should be maintained at 7-8 hours a day. At the same time, get rid of the habit of eating late-night snacks, in order to promote the speed of fat burning and help you break through the weight loss plateau.
Further reading:
What are the pros and cons of fasting and after-meal workouts? Which one works better?
Does Cardio Training Increase Muscle Loss? Correct 4 mistakes, let you lose fat without losing muscle!
Others enjoy fitness, I am very painful to exercise, why is there such a difference?
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