Second, increase exercise intensity and prolong exercise time. For example, if your aerobic time is 30 minutes now, you can extend the aerobic time to 40 minutes, then this 10 minute can help you consume more calories every day.
Third, change the diet structure and the types of vegetables and fruits that are usually matched. If there are more starchy foods at ordinary times, switch to high-protein foods. Increasing the intake of fiber and vitamin B and accelerating metabolism in the body are very helpful to help you get out of the weight loss platform as soon as possible.
Fourth, change the mentality. Some friends are physically weak and will not change for a long time after the weight loss platform. This is undoubtedly a huge psychological challenge for dieters. If you change your exercise and diet and still can't get a good slimming effect, then you should try to start with nutrition. The long platform period of losing weight proves that you are physically weak. You should supplement vitamins, minerals and trace elements, and at the same time supplement qi and blood and strengthen the spleen and stomach by diet. Don't think that nourishing means gaining weight. Only when the physique is improved will the bottleneck period be broken.
How to eat high protein and low carbohydrate.
If you don't get enough protein, the weight you lose is probably muscle tissue. For women, it takes at least1.2g of protein per kg of body weight every day to keep muscle tissue from losing.
For example, if you weigh 55 kilograms, you should consume at least 66 grams of protein every day. Because protein is good for muscle growth, and strong muscle tissue will burn more calories, thus speeding up the process of losing weight. Needless to say, no matter what kind of weight loss scheme is adopted, it should be based on the principle of preserving muscle tissue, otherwise it is not an ideal way to lose weight.