Situation 1: two or three days to a week after dieting. Follow the diet plan strictly, but even if you eat less, the number on the weight machine will not decrease. Breakthrough: 1. Return to a normal diet. Don't just eat vegetables or fruits. The result of partial eclipse is not only unhealthy, but also you will lose weight because your body doesn't have enough protein to decompose fat. So the best way is to restore a balanced and normal diet to maintain a healthy body state. 2. Increase the amount of exercise. Just dieting without exercise, all you lose is water and muscle, and fat remains in your body, and the result will only get harder and harder. Therefore, the best way to lose weight is to cooperate with the exercise plan, and the effect will be lasting and effective. Situation 2: Three weeks after the exercise plan * 1 month later. Continue to exercise, and the weight has not continued to drop. Breakthrough mode: 1. Change your exercise style: If you have just done an aerobic exercise (running, rhythmic gymnastics, swimming, etc.). Try a new action or add a little local muscle training before. It's best to do three completely different sports every week, because you will get a lot of benefits. 2. Increase the amount of exercise: This is something to be happy about, indicating that you have reached a certain stage of the challenge. As long as you increase the amount of exercise or exercise time, you will make progress soon. 3. Reduce calorie intake: Do you often lose your appetite after exercise and steal food, so that exercise is wasted? Remember to eat an hour after exercise, or eat some fruit or milk 30 minutes before exercise to help you exercise, so that you won't feel hungry so easily. Situation 3: Time of occurrence: In the initial stage of weight loss, you can lose weight as long as you increase exercise (no matter what kind of exercise) or reduce the intake of a certain amount of diet. But once the body adapts to this change, it will enter the bottleneck period of losing weight. Breakthrough: It is very important to do brisk walking, jogging, swimming, cycling and aerobic exercise at this time. 4 ~ 5 times a week, 30 ~ 40 minutes each time, and keep the heart rate within 70% ~ 80% of the maximum heart rate (220 years old). At the same time, it is necessary to fine-tune the food types of the diet on the premise that the original total diet remains unchanged.