There is no plateau in scientific theory. For example, if a person only practices biceps brachii every day with the same intensity and in the same way, then when his biceps brachii grows to a certain amount, it will stagnate. There are two main reasons. One is the adaptive mechanism of the body. When we always do the same things in the same way, the consumption and growth of the body will slow down. Another point is that the antagonistic muscles are too weak. For example, our biceps antagonistic muscle is triceps brachii.
Similarly, when we do the same intensity of strength or aerobic exercise every day, after a certain period of time, our bodies will adapt, so the consumption will gradually decrease, and our diet will fall into what we call a platform period without much change.
This is why many riding instructors take riding lessons every day, but their overall figure is not as good as expected.
I know a few friends. They go to the gym for an hour every day, then go to bike lessons, and then go home sweating every day. I lost a lot of weight in the first two months, but I still do the same thing every day, and the effect is gone. They stick to it, but they will gain weight after a period of rest.
So when we encounter the so-called platform period, we can simply change the way and strength to improve!
Platform period
Lost weight 10 kg (depending on the base) for five consecutive days, that is, it is the platform period. The plateau period is normal, because after reducing the calorie intake for a period of time, the body will adjust, absorb as much calories as possible and make the most effective use, thus creating a new metabolic balance.
The body consumes less calories for a long time, in which high-sugar carbohydrates decrease, thyroxine secretion decreases, basal metabolic rate decreases, and the body will have an "alarm" to reduce consumption. During the platform period, you can ingest a proper amount of high-sugar carbohydrates, kelp and seaweed, and at the same time let the body lift the "alarm".
Desensitization period \t
Don't return to normal diet immediately after your weight and body fat rate reach your goals, because your body has adapted to the environment of nutritious meals. If the normal diet is resumed at this time, the body can easily start the self-protection mechanism, reduce metabolism, store energy, and lead to a rapid rebound.
Therefore, when the weight and body fat rate reach the standard, it is necessary to go through a strict desensitization process before the normal diet can be restored.
management cycle
After the body fat rate reaches your goal, you still need to control calories in your daily diet. If you consume too many calories (alcohol, high fat, high sugar), you can adjust the calories.
When we start to lose weight, because the calories we consume are lower than the basal metabolism, our hormones such as cortisol, leptin, thyroid T3 and so on. What can help us lose weight successfully is reduced, and the basal metabolism will also be reduced, which will lead to slower and slower weight loss until the platform period appears.
This is inevitable, no matter what kind of exercise and diet, there will be a platform to lose weight.
So what should we do?
The concept of cheating means that you can eat anything you want on that day, including foods with high fat, high carbon and high calorie. This is the day all dieters dream of. Cheating on food is not self-deception, but is of great benefit to losing weight in the future.
Eating a lot of carbohydrates in a stealthy meal will increase hormones such as cortisol, leptin and thyroid T3, and improve basal metabolism.
Therefore, our weight loss rate will be stable because of cheating, and it will not slow down or enter a platform period.
Therefore, when the speed of losing weight slows down, you can start eating cheating meals.
But I still want to remind you, don't fool yourself into losing weight because you want to have an affair.
There is a platform period, no matter how you lose weight, there will be a platform period.
The so-called platform period is the stagnation period of weight loss. In the early stage of losing weight, you can lose weight by increasing exercise or reducing diet. Once the body takes advantage of this change, it will enter a platform period of weight loss.
How to spend the platform period;
1. Stick to it, don't lose weight and don't give up. At this time, you should continue to lose weight and don't eat and drink, otherwise you can only prolong the platform period.
If you exercise to lose weight, it's time to change the way to lose weight. For example, you have been walking slowly before, and now you can try running. Simply put, it is to make your body uncomfortable and let him take out more calories to consume.
3. Change your diet. For example, you used to eat only vegetables, but now you can eat more protein. Digesting protein consumes more calories than digesting other foods.
4. Drink more green tea. Green tea not only has anti-cancer effect, but also can speed up the metabolism of human body and help the body get through the platform period faster.
In fact, everyone does not necessarily have a platform for losing weight. This platform period is formed according to the individual's physical endurance. Probably, it is a temporary weight change caused by the body's adaptation to this kind of exercise or intensity after losing weight for a period of time. My personal analysis has the following reasons:
1. Exercise mode, long-term single exercise, such as just running or swimming, has obvious physical reaction in the early stage, but once it reaches a balance point, its weight will not change much.
2. The diet is particularly single or hungry for a long time, such as eating only one kind of food (corn, cucumber, etc.). ) for a long time, the body will reach a balance point after a long time! Or dieting on an empty stomach for a long time is the most terrible thing, and the weight you lose will rebound once you resume dieting! Let people lose confidence.
3. Psychological adjustment ability, people are self-protective. After a long period of intensive training, they always think that their training volume has reached the extreme. In this case, you can add 1 physical limit challenge at some time to overcome your psychological self-protection! The premise is safe implementation.
I hope the above points can help you.
There is a platform period. When I reduced it to 140 kg, it didn't drop for two months. I started eating white gourd and fungus soup the day before yesterday, and fell to 139.6 the next day! I was suddenly excited. I am anxious when I look at the same number, and I am afraid of a sudden rebound every day!
There is indeed a platform for losing weight. Generally speaking, as thin as 10 kg, there will be a small platform period. In the meantime, you may exercise hard and control your diet so that your weight won't drop. Usually about half a month. Many people give up at this time!
After the platform period, you will enter a gradual weighing process. If the weight base is relatively large, you will generally encounter a platform period if you lose about 30 pounds. Hang in there, young man.
Because it takes a period to lose weight, you can lose weight after this period, and you still have to control your eating habits during this period.