The bottleneck period of weight loss is generally around the tenth day of weight loss, and different people have certain differences in length. In the bottleneck period of weight loss, we should actively adjust the weight loss plan, further adjust the diet structure, eat more foods containing crude fiber, and reduce the intake of staple foods such as fat and carbohydrates. At the same time, it is necessary to increase the amount of aerobic exercise, improve the energy metabolism rate of the human body, and drink plenty of water appropriately. Through the adjustment of the program, you can generally get through the bottleneck period of losing weight.
Generally speaking, if you get through the bottleneck period of weight loss correctly, you can continue to lose weight, but it is unlikely to lose weight suddenly. We may encounter many bottlenecks in the process of losing weight. At this time, in addition to changing the way to lose weight, we need to persist, otherwise the previous weight loss will fall short.
Weight loss bottleneck is a normal phenomenon, so don't worry if you encounter it. Weight loss bottleneck is a self-protection mode of the body. The body will not let us lose weight endlessly. After losing weight to a certain extent, it will adjust itself, improve the utilization rate of food and reduce the metabolic rate of the body, so that energy consumption will be reduced, breaking the previous inequality of "energy intake is less than consumption" and achieving a new balance of lower energy.
After the bottleneck period of weight loss, the weight will continue to drop, but only if you insist on losing weight during this period. Under normal circumstances, it's really hard to lose weight if you lose weight to a certain amount and for a certain period of time. Once this happens, some people have no confidence to continue losing weight. In fact, it is normal to have a bottleneck period. Don't lose heart at this time. You can continue to lose weight healthily, but you should continue to stick to the previous method.
The best way to get through the stagnation period is to increase the intensity of exercise. You can extend the exercise time or increase the difficulty a little, and you will break through the stagnation period.