Extended data
First, how to break through the bottleneck period of weight loss?
1, adjust the diet structure?
The diet structure adjustment here is not dieting, but adjusting the diet structure. As the body loses weight, it doesn't need much energy. At this time, you should reduce the intake of staple food, subtract 25% staple food, and replace the reduced part with crude fiber food, such as brown rice, corn and oats. ?
2. Strength training?
People who only pass aerobic training can increase strength training, increase muscle mass and strengthen basal metabolism at this time. ?
3. Drink more water?
Water is the source of life, so you need to drink plenty of water during fat loss, and you need to keep enough water every day during the bottleneck period of weight loss.
Second, the diet principle of weight loss bottleneck period
1, eat food rich in protein.
Protein can help muscle formation, eat more fish, shrimp and milk, which not only supplements high protein, but also has very low fat content.
2, dietary fiber food
Dietary fiber can enhance people's satiety, increase gastrointestinal peristalsis and promote metabolism. You can eat more coarse grains and vegetables at ordinary times.
3. Eat less and eat more.
Dividing three meals into four or five meals can ensure that the body maintains a relatively high metabolic level under the premise of calorie balance, which is conducive to weight loss.
4. eat more foods containing vitamin B.
Vitamin B can effectively help the burning of fat and promote the metabolism of protein. Nuts, oats and spinach, which are common in our lives, are rich in vitamin B. ..
reference data
Platform period-Baidu encyclopedia