Losing weight has entered a bottleneck period. If you want to lose weight, you need to create a negative energy balance. On the other hand, if you want to gain weight, you may need to keep a balance between energy intake and output when eating. The following is about losing weight into the bottleneck period.

Losing weight has entered the bottleneck period of 1. Every friend who walks on the road of losing weight will hope that he can lose weight quickly. Although we don't advocate fast weight loss, our wishes are always good. If we are motivated, we will take action. But as time goes on, we will gradually find that the slimming effect will become less and less obvious, or even stagnate. When this stagnant state has not changed for a long time, it can be judged that it has entered the platform period.

In other words, it is inevitable to lose weight or gain muscle, so you don't have to be at a loss to enter the platform. What we need to do at this time is to make corresponding changes to break the platform. Then, before making changes, we must first understand the reasons for the platform period.

Why did you enter the platform period?

What are our ways to lose weight? It creates the calorie gap through diet control and regular exercise. With the decrease of diet and the increase of exercise, our bodies will react to avoid the complete exhaustion of energy. When the energy consumption reaches a certain level, it will produce a protection mechanism. When we lose weight for a period of time, the body will gradually adapt, absorb as much heat as possible and make the most effective use of it, and at the same time, the basal metabolism will also decline. In order to reduce calorie consumption, a balanced state is formed between calorie intake and consumption, and then even if you eat less, exercise and weight will no longer drop, that is, you will enter a weight loss platform.

Then, what should be done to break the bottleneck when entering the platform period?

First: eat reasonably instead of dieting.

Many friends are prone to make a mistake in the early stage of losing weight, that is, strict diet control, through dieting or fasting to help them achieve the purpose of losing weight, but ignore the impact on basal metabolism, because when calorie intake can not meet the needs of metabolism, basal metabolism will decline, and the decline of basal metabolism means the reduction of calorie consumption. In this way, a new balance will appear soon before calorie intake and consumption, and they will not lose weight.

Therefore, it is necessary to restore the normal diet, so that the intake of calories can meet the needs of metabolism and ensure the overall balance of nutrition. Don't resist carbohydrate and fat, keep the ratio of carbohydrate, fat and protein at 5: 3: 2, and eat 7.8 minutes full every meal. As long as the total calories in a day are not over the standard, we don't have to worry about getting fat.

Second: change the way of exercise.

For beginners, the effect of losing weight will be very obvious at the beginning of contact with exercise, but after a period of persistence, the effect will gradually decrease or even stagnate, because the body has adapted to this form of exercise, and aerobic exercise is the most obvious at this time.

So when we enter the platform period, what we need to do is to change the way of exercise, or increase the intensity of exercise, or increase the duration of exercise, or change the way of exercise. When we make changes to exercise, our bodies will re-adapt to the changed way of exercise. Of course, if we are aware of this, choosing several different sports alternately at the beginning of the exercise can help us delay the arrival of the platform period.

Third: join strength training.

As mentioned above, in the process of losing weight, slow basal metabolism is one of the reasons for entering the platform period, so we must find ways to improve basal metabolism, and this method is strength training. On the one hand, strength training itself is also a way to change the way of exercise. Proper strength training will also be accompanied by calorie consumption, and the most important thing is that strength training can help us improve muscle content, which is an effective means to improve basic metabolism.

Therefore, it is best to ensure strength training about three times a week during fat reduction. This can not only help us to lose fat without losing muscle, but also help us modify our body shape. More importantly, it will help us improve basal metabolism, let us consume more calories and break through the platform period.

Summary:

The plateau period is an inevitable phenomenon during the period of fat reduction, so we should treat it with a normal heart and not dampen our enthusiasm. As long as we can ensure a reasonable diet, adhere to regular exercise, and make corresponding changes to exercise according to the body's reaction, it is not difficult to break through the platform period, and when we break through the platform period, our physical condition will change better.

Losing weight has entered a bottleneck period. It is easier to lose weight in winter than in summer.

1, low temperature is more conducive to exercise to lose weight.

If you don't reduce the body fat rate in winter, then losing weight is just a dream for you. Winter is the best season to lose weight, mainly because of the low ambient temperature. Let's talk about losing weight in winter exercise. The same amount of exercise consumes much more calories in cold air than in warm environment, which means that the lower the temperature, the better the weight loss effect. Next spring comes, your figure will be more beautiful, and others will feel "goodbye for three days".

2. Improve basal metabolism and lose weight better.

When the temperature is low in winter, people's gastrointestinal blood supply increases and their digestion and absorption functions are enhanced. People tend to be hungry easily, have a good appetite, and naturally eat more, so they are most likely to get fat in winter. If they can control their weight in these months, the risk of getting fat will be greatly reduced. When the temperature drops suddenly in winter, the human body will produce more calories, improve basal metabolism and consume more fat, so winter is the best season to lose weight in a year. If you have good eating habits, your weight loss plan will be successful.

What should I pay attention to when losing weight in summer?

1. If you want to lose weight in summer, you'd better exercise in the morning or evening, because the temperature is very high during the day, especially near noon. It is ok to do some indoor activities at this time, but if it is outdoor activities, it should be avoided as much as possible.

If you want to lose weight, it's not just exercise. You also need to pay special attention to your diet and try to avoid those greasy foods and foods with high fat content. This will not only be bad for our health, but also hinder us from losing weight.

If you don't have self-control, you'd better sign up for a fitness class, so that you can go to the gym on time and have the guidance of a coach, which should be better than exercising by yourself.

4. Many people are very firm when they first have the idea of losing weight, but as time goes by, they will gradually become lazy, thus starting to find various excuses for themselves and finally going further and further on the road of losing weight.

5, prevent heatstroke, the weather in summer is hot, you must pay attention to heatstroke prevention and cooling when exercising, but don't make yourself sick in order to lose weight, which is not cost-effective.

In addition, safety is also very important, because we exercise for better health, so we must pay attention to safety, and don't be too brave when we can't persist or really can't.

Is it faster to lose weight by sweating more?

Before losing weight, we must first make it clear that many people think that sweating more may mean that the body consumes more fat. At this time, the weight loss effect will be faster. Actually, this statement is wrong. Sweating more may not necessarily reduce weight. In fact, human sweating has two purposes for the body, one is to regulate body temperature, and the other is to help the body discharge waste and toxins. Excessive sweating will make the body enter a state of dehydration, at which time it will lose weight, but long-term dehydration will lead to abnormal metabolism of the body, which is not conducive to health.

What to eat to lose weight?

1 Apple

Apple is one of the most common fruits. Apple helps to lose weight, because it is a low-calorie and high-fiber food, rich in various vitamins necessary for human body, which can regulate human body function and prevent heat from being converted into fat and accumulating in the body. Pectin in apples can also effectively suppress your appetite and make you lose weight.

2. Guava

Guava has always been a good helper to lose weight. It is a low-fat and low-calorie fruit with less carbohydrate content. Very suitable for dieters to eat, you can eat boldly! Guava is also rich in antioxidant substances, and antioxidant factors themselves have a strong role in promoting metabolism. It can remove harmful free radicals from the blood and keep your body young! Therefore, eating guava regularly is also good for the skin, which can make you look good while losing weight.

3. Bitter gourd

Many people eat bitter gourd to lose weight in summer. This is because the weight loss effect of bitter gourd is really strong. And eating bitter gourd in summer also has the effect of clearing away heat and relieving summer heat. The fat content of bitter gourd is very low, and bitter gourd also has the effect of suppressing appetite. So it is most suitable for obese people to lose weight.

4. Cucumber

Cucumber is actually very good at losing weight, and cucumber and bitter gourd are representatives. Cucumber contains colloid, fruit acid and bioactive enzymes. These substances can promote metabolism and prevent constipation. The water content of cucumber is still very high, reaching more than 96%, and it has diuretic effect. Moreover, cucumber can effectively inhibit the conversion of sugar into fat. However, you must eat fresh cucumbers to lose weight, and pickled cucumbers will lose weight.

5. Spinach

Spinach is famous for its rich iron content. But losing weight with spinach can't be ignored. Spinach can prevent obesity, hypertension and diabetes. Spinach also has the effect of eliminating edema in the lower body.

6. orange

Oranges are called "good fruits for curing diseases". They are rich in vitamin C, rich in fiber, low in calories and natural in sugar. They are the best choice to replace sweets such as candy, cakes and biscuits. People who love sweets and want to lose weight can eat oranges to satisfy their desire for sweets. Because oranges are rich in fiber, eating more helps to defecate, expel waste and harmful substances from the body, clean up the stomach and reduce the accumulation of toxins in the body, thus helping to lose weight!