The reason of weight loss platform period is that human cells have self-healing ability, which can protect cells and regulate the internal environment. For example, if you have a cold, just don't take medicine. This is the original self-protection function of human cells.
When the weight continues to drop too fast, human cells will protect themselves and control fat burning and metabolic elimination. This phenomenon may last for 2-3 weeks, and then enter the next rapid weight loss period.
The platform period of weight loss is only a temporary adjustment of the body during this round of weight loss, and it is also a necessary preparation for the next round of weight loss. If the weight loss platform period is too long, it may be that the basal metabolic rate of the human body is relatively slow, and it is necessary to help the body get out of the bottleneck of the platform period by improving basal metabolism. So we can get through this period by increasing metabolism.
1, exercise can increase metabolism. However, it should be noted that it is best to insist on 1-2 hours of light exercise every day instead of short-term strenuous exercise. Women can walk fast, do aerobic exercise and practice yoga, while men can jog and exercise with light equipment. Drinking a quilt after each exercise can effectively help to lose weight, detoxify and beautify, and can also supplement metabolism to achieve better weight loss effect.
2, slowly return to normal diet, to ensure a balanced nutrition. Especially to ensure a full breakfast.
3, increase exercise, especially add some anaerobic exercise, combined with aerobic exercise.
4. Ensure the supply of protein in food, especially eat more dairy products, bean products, lean meat, eggs and nuts. Provide a good nutritional supply for muscle synthesis.
5. Supplement vitamin B in the diet and eat more green leafy vegetables, milk, animal liver and kidney, brewing yeast, cheese, fish and eggs.
6. Drink plenty of water, take hot baths, massage and keep warm. Can promote the improvement of metabolic capacity.
7. Drink more green tea: Green tea can not only fight cancer, but also speed up metabolism. The results show that people who drink green tea three times a day or take green tea extract three times a day have a 4% faster metabolic rate than those who don't drink green tea. In other words, burn 60 calories a day and lose 6 pounds a year! This is probably because green tea contains catechuic acid, which can increase the level of norepinephrine in the body, and norepinephrine can speed up metabolism.
8. Eat more bananas
Bananas are rich in potassium, which can accelerate metabolism by regulating the balance of water in the body. If your body is short of water, your metabolic rate will decrease, and fat burning will also decrease. Be sure to consume 2000 mg of potassium every day, while a banana contains 450 mg, a glass of milk contains 370 mg and an orange contains 250 mg.
9. Iron is essential.
You should not only practice equipment, but also eat more iron-containing things. A nutritionist at new york University Medical Center explained: "If iron is insufficient in the body, the cells in the body will not get enough oxygen, thus reducing metabolism."
10, pay attention to the thyroid.
The thyroid gland controls the metabolic level of the human body. If there is something wrong with the thyroid gland, the first symptom is that you can't lose weight. Is there any problem in this regard? The truth can only be revealed after a blood test with the help of a doctor. If there is a problem, you will receive artificial insulin supplementation, and you may have to receive this treatment for life. Supplemented insulin can restore your metabolism to a normal level, making it easier to lose weight.
At the same time, we should also pay attention to the following matters during the big weight loss platform period.
First of all, the dietary rules
1, stop dieting:
Strict dieting is a harmful practice, which will make the body hungry.
Not only will the body not lose weight, but it will also try its best to control the consumption of calories.
Therefore, to overcome the weight stagnation period, it is necessary to return to a normal diet.
Remove the body's sense of crisis and the weight will continue to drop.
2. Eat less salt and monosodium glutamate
Dead water is easy to stay in the body, so try to eat lightly.
Step 3 drink plenty of water
Water can promote metabolism and excrete metabolites produced in the process of losing weight.
4. Eat more high-fiber foods.
Never go hungry during weight loss. Otherwise, it is easy to reduce metabolism and is not conducive to weight loss. On the weight-loss platform, you can choose high-fiber food, which is low in calories and full.
Second, the law of motion.
Choose aerobic exercise
1, exercise should choose moderate intensity exercise, that is, the heart rate should be kept at 60-70% of the highest heart rate during exercise (the highest heart rate = 220- age). When the intensity is too high, the energy consumption is mainly sugar, and the muscle's ability to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.
2. When exercising at moderate intensity, the exercise time should be long enough, generally not less than 30 minutes each time. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.
3. The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.
4. Increase strength exercise appropriately.