Fat-reducing platform period
○ The fat-reducing platform period is not simply not to lose weight. As long as your body circumference is changing and your body fat rate is changing, it means that you are still making progress. Please keep it up!
○ Especially for a small base, your weight is not that important, so focus on your body shape!
○ If you really encounter a platform period, don't worry. This note teaches you to adjust your diet and training to break the fat-reducing platform!
Adjust diet
1. Make sure to drink 2-3 liters of water every day, and enough water can help you lose fat better.
2. Keep the heat gap at 300 calories. The bigger the gap, the lower your metabolism will be.
Don't keep reducing calorie intake, it's a bottomless pit, what we need to do is to change the proportion of three nutrients.
4. Appropriately increase the intake of protein, with a weight per kilogram 1.6g- 1.8g protein.
5. The amount of carbon and water is adjusted according to the weekly weight change. If the weight is high, carbon will be reduced, and if the weight is low, it will be maintained, but it cannot be low-carbon or zero-carbon for a long time.
6. Try to choose high-density nutritious foods and reduce foods with high calorie and low nutritional density such as snacks.
Change the training mode
1. Don't just do aerobic exercise, you can join some strength training.
2. Extend the training time appropriately and increase the heat consumption.
You can add some interval training on the basis of aerobic training.
4. Try training on an empty stomach in the morning.
5. Increase the training frequency and keep training 4-5 times a week.
Rest and mentality
○ Adjust your diet plan and training plan in time, and you will make continuous progress and persevere patiently. Don't worry, don't spoil it!
○ If you can adjust your diet and training, you can break through the fat-reducing platform within 1 month. If the fat loss plateau lasts more than a month, you are either lazy or overeating!
○ Ensure adequate sleep and don't overtraining!