The reason of weight loss platform period is that human cells have self-healing ability, which can protect cells and regulate the internal environment. When the weight continues to drop too fast, human cells will protect themselves and control fat burning and metabolic elimination. This phenomenon may last for 2-3 weeks, and then enter the next rapid weight loss period.
The platform period of weight loss is only a temporary adjustment of the body during this round of weight loss, and it is also a necessary preparation for the next round of weight loss. If the weight loss platform period is too long, it may be that the basal metabolic rate of the human body is relatively slow, and it is necessary to help the body get out of the bottleneck of the platform period by improving basal metabolism.
The rule of breaking through the platform period
Dietary rules
1, stop dieting:
Strict dieting is a harmful practice, which will make the body hungry.
Not only will the body not lose weight, but it will also try its best to control the consumption of calories.
Therefore, to overcome the weight stagnation period, it is necessary to return to a normal diet.
Remove the body's sense of crisis and the weight will continue to drop.
2. Eat less salt and monosodium glutamate
Dead water is easy to stay in the body, so try to eat lightly.
Step 3 drink plenty of water
Water can promote metabolism and excrete metabolites produced in the process of losing weight.
4. Eat more high-fiber foods.
Never go hungry during weight loss. Otherwise, it is easy to reduce metabolism and is not conducive to weight loss. On the weight-loss platform, you can choose high-fiber food, which is low in calories and full.
Tip: Eat these on the platform.
Celery, rape, leek, Chinese cabbage, carrots, lentils, peas, eggplant, green peppers and other vegetables, with fresh corn, sweet potatoes, red beans, mung beans and so on. Instead of some polished rice and white flour. In addition, auricularia auricula and kelp are all foods that are beneficial to reducing fat. It is best to drink skim milk, and you can eat less or no meat.
motion law
Choose aerobic exercise
1, exercise should choose moderate intensity exercise, that is, the heart rate should be kept at 60-70% of the highest heart rate during exercise (the highest heart rate = 220- age). When the intensity is too high, the energy consumption is mainly sugar, and the muscle's ability to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.
2. When exercising at moderate intensity, the exercise time should be long enough, generally not less than 30 minutes each time. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.
3. The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.
4. Increase strength exercise appropriately.
Studies show that with the increase of age, the resting metabolic rate (RMR) of human body will decrease year by year at the rate of L-3%, and the decrease of RMR is largely attributed to the decrease of lean body mass (LBW). However, the decline of RMR level and low birth weight content is related to insufficient exercise. This is also the basic reason why many people begin to gain weight after middle age.
How can we prevent lean body mass (LBW) from decreasing and improve resting metabolic rate (RMR)? The best way is to insist on physical exercise. Scientific research has proved that aerobic exercise can improve the maximum oxygen uptake of human body, but it does not increase the content of lean body mass; Although strength training can not effectively improve the maximum oxygen uptake, it can obviously increase the content of lean body mass, and the increase of lean body mass can improve the metabolic rate of the body at rest. What does this mean? Simply put, even when sleeping, people who are thinner consume more energy than those who are not too thin.
It can be seen that strength training is very meaningful for maintaining the original ideal weight and losing weight after gaining weight. Therefore, when carrying out weight loss exercise, we should insist on aerobic exercise and appropriately increase strength exercises to increase the content of LBW, improve the RMR level of the body, and consolidate and enhance the weight loss effect.