Check your diet: Check your diet carefully. Maybe some mistakes in your diet led to the bottleneck period. Ensure that there is enough protein, dietary fiber and healthy fat in the diet, and control the intake of carbohydrates and sugars.
Adjust your diet plan: If you find something wrong with your diet, you can consider changing your diet plan, such as increasing your diet frequency and reducing calories.
Increase aerobic exercise: increase the intensity and time of aerobic exercise, such as running, swimming and jogging. , help to improve metabolic rate and consume fat.
Increase muscle mass: increasing muscle mass can increase basal metabolic rate, thus consuming more fat. Muscle mass can be increased through strength training and equipment training.
Change the way you exercise: If you keep doing the same exercise, it may lead to exercise fatigue. You can change the way of exercise, such as increasing the type, time and intensity of exercise, or outdoor exercise, so that your body can get more changes and challenges.
It should be noted that it takes patience and perseverance to break through the bottleneck period of fat reduction. At the same time, in the process of reducing fat, we should pay attention to maintaining nutritional balance and health, and do not excessively reduce calories or adopt unhealthy weight loss methods. If you feel unwell or tired, you should stop exercising in time and seek medical advice.