What is the weight loss platform period?

Platform period is a big challenge in the process of losing weight, also called weight loss stagnation period. After losing weight for a period of time, I am still trying to lose weight, but it is a phenomenon that my weight is stagnant.

Almost all dieters will encounter a plateau in the process of losing weight.

Reasons for the emergence of platform period

Our bodies, like ourselves, like harmony and don't like too many changes. It will try its best to keep its balance.

When we lose weight, when our energy intake decreases, our body feels threatened. We want to stop losing weight and keep our weight in a stable state. When metabolism tends to be balanced, weight loss will become slow or even rebound, so there is a platform period.

Find out what kind of platform you are on.

Long platform period:

Lose weight for 3~4 months, strictly follow the weight loss plan, eat and exercise on time, don't steal food, don't have a big meal, but I haven't lost a pound for more than two weeks. Most of the former methods have been accepted by the human body.

At this time, don't worry, don't be depressed, don't indulge. You should learn how to play games with your body to lose weight and find new and suitable methods, so that you can lose weight again.

Small platform period:

Lose weight in about 20 days, or lose 5~ 10 kg. Often it is not the method that has a problem, but people's understanding. Any way to lose weight is not a linear decline, but a spiral decline. Every weight loss process has a small platform, which usually lasts for 3~5 days.

At this time, you must insist, firmly believe that the method is right, you are right, and finish eating and exercising in situ. Often in despair, the weight will drop by one kilogram at a time, and then stabilize for a period of time and then drop by one kilogram.

Artificial platform cycle:

Mainly because they didn't stick to it, many people felt very fresh and motivated in the first month. They could eat seriously and keep exercising, and they easily lost five pounds a month. In the second month, people are tired and want to eat when they see something, and outsiders don't refuse to eat, so the weight loss rate is obviously reduced.

It is these differences in details that obviously affect the speed of losing weight. But many people don't know.

This is the normal physiological protection mechanism of human body, so don't worry.

Who is more likely to encounter the platform period?

First, I just want to lose weight quickly and try my best to pursue speed blindly.

Second, there is basically no scientific concept of weight loss, but they frequently try various weight loss methods.

Third, after each reduction to a value, you will not continue to work hard, but give up halfway and repeat it.

Basic knowledge of 6 weight loss platforms

1. The appearance of the platform period proves that your previous slimming method is effective.

2. The appearance of the platform period proves that your body is normal and healthy, and it is normal for your body to have a positive protective response when facing the stimulation of losing weight.

The platform period is the necessary stage for all fat people to lose weight. No matter what method you use to lose weight, you will encounter a platform period. Only through the platform period can we really keep our weight from rebounding, otherwise we will lose weight.

4. Passing the platform period means breaking the balance and will usher in the next stage of rapid weight loss.

5. Don't pay too much attention to weight during the platform, but pay attention to the change of body fat and the size of your body, such as chest circumference, waist circumference, hip circumference and thigh circumference.

6. The platform period is the readjustment of various functions of the body. Spending the platform period means that the body has adapted to the current living habits and physical state.

Six ways to break through the platform period

1. Stop dieting. Dieting will strictly control calories, leading to a sharp decline in basal metabolism. At this time, even if the food intake is reduced, there will be no obvious effect, and it is easy to enter a vicious circle that intensifies dieting.

2. Adjust diet, reduce carbohydrates and increase protein. Excessive carbohydrate intake is the first reason why the average dieter encounters a plateau.

Remember four core principles. First of all, give up sugar, sweets and sweet drinks. Second, reduce flour and rice's intake, including white bread, white rice, white steamed bread and white rice porridge. Thirdly, it is necessary to control the amount of staple foods combined with thickness, such as corn, sweet potato, taro, miscellaneous grains rice and whole wheat steamed bread, and appropriately increase protein foods such as fish protein milk.

3. Track the food you eat. In one study, subjects who lost weight claimed that their daily intake was 65,438+0,200 calories, but a detailed analysis of their daily intake of 65,438+0,4 days showed that the real average intake was almost twice that of 65,438+0,200 calories.

Friends who are not sure about their diet or lack self-control may wish to try to record their food intake.

4. Change the way of exercise and increase strength training. Our bodies will adapt to a single exercise, and exercise consumption will be less.

Friends who didn't exercise originally increased their exercise, starting with simple aerobic exercise such as brisk walking, jogging and aerobic exercise; If the usual exercise habit is simple aerobic exercise, such as running and skipping rope, you might as well start to join some anaerobic exercises, such as squats, bobby jumps, dumbbells, elastic belt, push-ups and belly rolls.

5. Don't stay up late. Good sleep is the basis of losing weight. Long-term lack of sleep will lead to the disorder of melatonin, adrenaline growth hormone leptin and other hormones in the body, which will lead to insulin and leptin resistance. In addition, staying up late is easy to get hungry, and then overeating, getting fatter and fatter over time! Go to bed early if you want to lose weight! You must go to bed before 1 1.

6. Be more patient and self-motivated. Everyone's physical condition is unique. Don't simply compare with others. Pay attention to your body's feelings, choose the way you can stick to, be more patient and self-affirming, and you will definitely see the effect.