The body also has a memory! What is the weight loss stagnation period? Stagnation is a protective mechanism of human body. In fact, the process of losing weight should be like going downstairs, yes. Every time it drops 1 kg, it needs to give the body some time to stabilize metabolism, and then enter the next stage. If weight is like a slide, it will do great harm to your body if you slide directly to the end in a short time.
Weight loss is generally smooth at the initial stage, and then it will encounter a stagnation period. Tian Yimin, a Chinese medicine doctor, said that this is because the waste, toxins and water accumulated by improper diet on weekdays are discharged in large quantities in the early stage of weight loss, so the weight will drop quickly.
However, because losing weight will reduce calorie intake, after a period of time, the body has adapted to fully absorb and utilize these calories, and the basal metabolic rate will be reduced accordingly to reduce energy consumption. In this way, the heat balance in the body will reach another new stage, and the weight will stop falling and enter the so-called stagnation period.
? Switch between different sports?
For example, people who ride indoor bicycles for a period of time can sometimes switch to brisk walking, or go to the gym to use a scooter and do aerobics.
Change the length of exercise, or change the exercise plan to prevent or cross this weight set point.
? Join muscle strength training
Increasing the amount of exercise to about 1.5~2 times of the usual amount, plus weight-bearing training to increase muscle strength, can improve the basal metabolic rate and increase calorie consumption. Basal metabolic rate determines the success of weight loss, and even affects the possibility of weight gain. Only by increasing physical activity can we achieve "total calorie consumption >"; The slimming principles of calorie intake, such as squat (hip and leg), hip lifting, dumbbell exercise arm, belly rolling and so on, are all good.
Reminder: Don't add the exercise intensity to the highest point at once, which will make your body feel tired and stressed, and the metabolic efficiency of burning fat will be reduced accordingly. Therefore, gradual increase is an appropriate method. ※.
? Eat a balanced diet and drink plenty of water.
Check whether the food you eat is too single, or what nutrients you haven't ingested. Everyone will avoid starch during weight loss, but moderate intake will help fat burning, because starch is the source of body heat, and burning fat requires enough calories. It is suggested that starch can be eaten at breakfast and lunch, and a small amount can be eaten at dinner.
Protein, starch, oil, nuts, seeds, fruits and vegetables. Should be ingested into the body. Avoid ultra-high calorie food and cooking methods, and you can eat nutritious food without worrying about getting fat.
Also, please be sure to remind yourself to drink more water. Drinking more water can speed up metabolism.
? Record your diet every day.
This is especially important for people who have been exercising for a while but have never lost weight. In the process of slimming, diet control is as important as exercise, and eating too much or too little is not conducive to slimming.
Detailed records can help you know whether you often eat high-calorie food without knowing it, and whether you take into account all kinds of nutrition (modern people often eat too little vegetables), so as to prescribe the right medicine and adjust the slimming plan.
? Measure waist circumference and hip circumference, and observe the changes.
Some people think that they have encountered stagnation, but "weight stagnation" does not mean "slimming stagnation". Measuring waist and hip circumference, measuring body fat and wearing smaller clothes to see if they are loose are all good indicators. If there is a decline, it means continuing to lose weight!
Unless you are overweight, don't pay too much attention to the numbers on the weighing scale.
Don't stay up late
Lack of sleep will change the hormones responsible for regulating hunger in the body, and blood sugar will also change greatly, making it easier to feel hungry and unable to break through the stagnation period.