In the process of losing weight, the body should maintain basal metabolism and avoid the complete exhaustion of energy. When the energy consumption in the body reaches a certain level, the body will produce protective inhibition, and at the same time reduce the basal metabolic rate and energy consumption, so the heat will reach a new equilibrium state and the weight will no longer drop.
But when you put forward the bottleneck period of weight loss, it means that you have lost some weight, or lost a lot.
Bottleneck period, also known as platform period, is not fixed, some are from one month to three months, and some even last for half a year. But in this period, you can't give up. You should learn to control your mentality and stick to it.
You have come so far, don't give up now. We can let you break through the bottleneck in a more scientific way.
The first is to adjust the diet. Now that your body is used to your dietary absorption, you can check your previous dietary structure, and whether you have taken enough basic calories for basic metabolism and daily activities, and the food combination to achieve this calorie must be all carbohydrates, protein and fat.
At this time, diet adjustment can make your body forget the calories you used to eat and the process of digestion and absorption, and let your body enter a new round of basic metabolism and absorption.
The second is to make the pattern of ingredients more diversified. Insist on eating different foods every day, and try to get protein from lean pork, lean beef, other meats, sugar-free milk, yogurt, cheese and bean products. Try to take simple cooking with less oil in order to control fat intake.
The third is to take a variety of fat-reducing exercises. Try to combine strength training with aerobic exercise, and also change the exercise time.
The fourth is to maintain a good attitude and be optimistic about anxiety and pressure. Excessive stress will cause fat to be stored in the abdomen, making it more difficult to lose fat. Learn to look at weight figures in a more positive way.