What is the bottleneck period?

Whether you still keep the original weight loss plan or not, your food intake and exercise will remain unchanged; Or reduce the amount of food per meal in the established weight loss plan in an attempt to lose weight, but the number of pounds is still stagnant and futile. These symptoms mean that you have entered the bottleneck period of losing weight.

Bottleneck period is actually the normal physiological protection function of human body, because during weight loss, we will eat less food than before, the body will absorb as much food as possible and play its greatest role, and at the same time slow down the metabolic rate, thus reducing energy consumption, until the body adjusts itself to a new balance state, at this stage, the weight will not change.

This must have something to do with personal physique. People who are not too fat may lose 3 to 4 kilograms and reach the bottleneck; Mildly obese people may lose some weight before they appear, and the duration will be longer.

The length of the bottleneck period will be different based on everyone's physique. Generally, the platform period is about 2 weeks to 2 months, and then the weight will naturally drop; At the same time, the body may also have many platforms. However, as long as you have a firm determination, your weight will continue to drop.

How to break through the bottleneck period

To break through the bottleneck period, we must first change our eating habits. You can choose two days a week to hold a "whole dish day", or you can eat more fresh fruits and vegetables, absorb enough enzymes, increase beneficial bacteria, and make the intestines healthier.

But remember, it is not necessarily to reduce the amount of food you eat, but to change the food you mix. Through the combination of different foods, it can not only nourish the physique, but also have the effect of slimming, thus promoting metabolism and helping a group of slimming people break through the platform period.

Diet adjustment of losing weight in bottleneck period

First, avoid eating the same food.

When you find yourself at the bottleneck of oil spill, review your diet list again. Maybe your diet is too simple. Please change to other alternative foods to relax yourself. You can go to the supermarket or eat somewhere else to increase the intake of food nutrients.

Second, change exercise habits and places.

According to the individual situation, extending the number or time of exercise can increase aerobic training, such as shooting, skipping rope and jumping on the ground. Or make an appointment with three or five friends to sing and shout to release emotions, which is also a simple exercise that can accelerate fat burning!

Third, relax and persist.

All oil-throwing plans require perseverance. You can adjust the schedule of light food and gourmet day at any time, and don't put too much pressure on yourself. In fact, most obese people overeat because of excessive pressure, dissatisfaction and depression.