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The platform period of weight loss is the stage when the weight does not drop or even rebound for more than two weeks. What are the reasons for this phenomenon and how to solve it?
In the process of losing weight, the body should maintain basal metabolism and avoid the complete exhaustion of energy. When the energy consumption in the body reaches a certain level, the body will produce protective inhibition.
In the early stage of losing weight, you can lose weight by increasing exercise (no matter what kind of exercise) or reducing the intake of a certain amount of diet. But once the body adapts to this change, it will enter a platform period of weight loss.
Play it by ear and break through the platform of weight loss. In the process of losing weight, after the weight drops to a certain value, the weight will not continue to drop for a long time. This situation is called weight loss platform period. This is because in the process of losing weight, the body should maintain basal metabolism and avoid the complete exhaustion of energy. When the energy consumption in the body reaches a certain level, the body will produce protective inhibition. It is normal to lose weight during the platform period. Everyone will have a plateau in the process of losing weight, but the length of time is different. After the platform period, some people think they can't lose weight any more, so they lose confidence and patience and give up losing weight. In fact, the best way to overcome the platform period is to change and adjust the training plan accordingly, increase the intensity of exercise and control the intake of calories. Usually you just rely on the same aerobic exercise to lose weight, such as running and swimming. At this time, you can try to join another exercise or a new aerobic exercise, plus local anaerobic exercise, such as sit-ups and dumbbells. Anaerobic training can not only make your body curve tighter, but also keep your muscles from losing and shrinking. You must feel a little tired at first. After about 5-7 days, your body can adapt to this change. Increasing the intensity and density of exercise during the weight loss platform period can improve the metabolic rate of human body, increase the consumption of calories, reduce the adaptability of human body's protective function to the decrease of calories, and effectively shorten the "stagnation period".
The physiological function of human beings is mysterious, and it has some protective functions. When the calories we consume to lose weight are reduced, after a period of time, our bodies will adapt, absorb the calories we consume as much as possible and make the most effective use of them, while reducing the basal metabolic rate and energy consumption, so the calories reach a new equilibrium state and the weight will no longer drop. Stagnation usually doesn't last long, usually 1-3 weeks, and the long one is 1 to three months.
There are several ways to know if you are facing stagnation. If you find that it is in line with your weight loss situation, please modify your weight loss plan as soon as possible so that the stagnation period can leave quickly.
1. The weight loss plan is still in effect, but the weight has stagnated for a month or even more than two months.
I eat very little every day, but my weight doesn't move at all.
3. Have good exercise habits, but the weight has not changed.