What do you mean by weight loss stagnation?
Losing weight encounters a bottleneck. After a few weeks, I just can't lose weight. Obviously, with exercise, the diet is controlled, but the number of weight machines is at a standstill. There are two main factors:
1, which is caused by the protective mechanism of the organism.
The operation of the body is a very cunning mechanism. When it finds that you suddenly lost 6 or 7 kilograms, it will be alert, and then start the protection mechanism, adjust the metabolic power, and fight against any behavior that will affect your weight. This situation generally appears in people who suddenly lose weight quickly.
Solution: At this time, you should slow down the pace of losing weight. You can eat more, exercise less and tell your body that everything is safe, then it will stop regulating your metabolism and the bottleneck of losing weight will be broken.
Your body has adapted to your weight loss plan.
The human body is actually very smart. It will set a standard weight and metabolism according to your living conditions and eating habits. Therefore, if you repeat the same exercise frequency and intensity every week and eat the same diet meal every day, your body will get used to it and your weight will naturally stop.
Solution: When your body is used to the original weight loss plan, you have to change it. The most effective way is to increase exercise to break the balance of your body and break through the stagnation period of weight loss. Therefore, losing weight is the most urgent thing. If you do high-intensity exercise from the beginning, what will you do afterwards?
How to get through the stagnation period of losing weight
Key one: change sports and fool smart people
If you engage in the same kind of exercise for a long time, your body will naturally get used to it. Therefore, it is best to change a type of exercise every 2 to 3 months and switch to different aerobic exercises, such as cycling, brisk walking, swimming, muscle strength training, etc., to improve your metabolism.
Key 2: Avoid long-term excessive muscle hunger.
Don't think that feeling hungry is the moment when your body starts to get thinner! Losing weight is not about not eating, but eating the right things. As mentioned earlier, the body has a protective mechanism. If you pursue "hunger" to achieve slimming effect, you will soon encounter bottlenecks. Don't you eat at all? Don't do this!
Key 3: Eat a cheating meal every once in a while (one to two weeks).
This is also a way to fight against the intelligent body, mainly to break the balance of the body, avoid it getting used to the diet you eat every day, and relax what ordinary people eat, so that you can avoid the stagnation of weight loss in the later period, but it should be noted that this kind of cheating meal is only suitable for people who continue to exercise!
Misunderstanding of weight loss stagnation period
1, overestimate your own exercise.
Some dieters really work hard during exercise, but they hardly move after exercise. They either sit at their desks and are busy with their work, or lie down and rest completely. Laglin said that not doing any physical activity after exercise will definitely make your weight rebound. "Don't miss any chance to walk or climb stairs. Although the amount of exercise is small, it can keep your metabolism alive. " Laglin said.
2, energy supply error
A common mistake is to exercise on an empty stomach. In fact, high-intensity exercise stimulates appetite, and you can't help eating more food after exercise. Laglin advised dieters to eat a little food before exercise to avoid starvation after exercise.
3, did not persist.
This mainly means not sticking to the exercise until the end, especially in the gym. The effect of losing weight by exercise will not be immediate, so you must persist for a while before you can see the change. Strength training can burn more fat only by constantly increasing muscles. If you give up halfway, you won't lose weight, but your weight will rebound.
4. Improper recovery
Sticking to exercise every day may not be able to lose weight, because the body needs a recovery process. For example, when lifting weights, the muscles will be slightly torn. Only when you recover properly can your body carry out the next training in a better state, thus continuously strengthening the training effect. If you keep your body under great pressure, you can't reach a higher level of exercise and lose weight.
How to prevent weight loss stagnation?
1. Return to normal diet
People who go on a diet to lose weight should return to a normal diet during the stagnation period, which is harmful to their health. A normal diet does not mean overeating, but is rich in nutrition and low in calories. Especially in protein, because there is not enough protein, fat decomposition will slow down.
Increase the amount of exercise
By controlling diet to lose weight and increasing exercise after entering stagnation, you can increase body muscle mass and accelerate metabolic rate. At the same time, although exercise has little effect on weight, it can reduce the dimension.
Change the way you exercise
Single exercise methods, such as running and cycling, generally stop changing weight after 2-3 months. Another way of exercise, combining aerobic exercise with muscle exercise, can break the stagnation period.
4. Persistence is the most important method.
As soon as the weight loss stagnation period comes, many people can't stick to it, thinking that they can't lose weight any more. The final result of giving up is to rebound, and the best result is to stop.