What is the platform period?

After losing weight for a period of time, I found that no matter how much I eat and how much I exercise, my weight and body fat have been stuck at a constant value. Generally, the platform period will last for 3-7 days or even more, which varies from person to person.

Second, how many kinds of platform periods are there?

Long platform

Small platform

False platform

Third, why is there a platform period?

Your body has adapted to your current diet and exercise to reduce fat, start the self-protection mode, reduce energy consumption, reduce basal metabolic rate, and balance calories and consumption. Your weight will not change for a week or even longer. It is normal to keep a good attitude and find the right method, so you will break through the platform and continue to lose weight!

What is the platform period?

1 Long-term plateau occurs when weight loss is reduced to three to four months by one method. Wait, stick to a healthy diet every day, don't steal food, but don't lose weight for a week or even two. This is called entering a platform period. At this time, it is necessary to choose ways and ideas to adjust weight loss.

But more people begin to have a platform period of one month or more, which is called small platform. This small platform is often not a problem of methods, but a problem of people, because any weight loss is not a linear decline, but a spiral decline, that is, in every decline process, a small platform will appear, which usually lasts for three to five days. At this time, we must adhere to our daily diet and exercise. Or change the way to lose weight and break the body's protection mechanism. The third platform is artificial platform, also called fake platform, which means they don't insist. Many people are self-disciplined when they start to lose weight, and they lose weight quickly. In the later period, they are not so self-disciplined. When they see something, they want to take a bite. They don't refuse to eat, and occasionally eat some high-calorie food. In this way, their weight loss rate will drop significantly, and some people may eat more every day. This platform period should first be controlled and excavated by ourselves, and we should reflect on our own diet. But if we enter the real platform period instead of stealing vegetables, we must find a way to break through the platform period in time.

Method 1: fast food method.

Choose 6-8 hours of dinner every day, and control the calories at about 500 calories.

Method 2: High protein diet.

1. All-day protein: shrimp such as milk, eggs, chicken, fish, beef, etc. 2. Stop all carbohydrates and don't eat any staple food. Protein eats about three times more than usual, drinks at least 2000ml of vegetables, and appropriately increases the amount of exercise.

Method 3 Corn diet

A corn for breakfast, 1-2 corn for lunch, and a corn [corn] for dinner. Try not to choose waxy corn. Pay attention! The diet must be single that day, and you can't eat other foods, you can drink water and black coffee]

Method 4: Cheat rice.

If you strictly control your diet for a long time, you can arrange a big meal to cheat your body, but! Cheating on food does not mean overeating! ! Deception meal time: noon deception meal type: hot pot barbecue seafood hamburger, western food daily exercise: increase exercise time and increase consumption on the same day. The next day, you can regain your weight by fasting for one day or without water, and increase your exercise the next day.

Method 5: liquid fasting method

Eat only liquid or liquid food before processing in one day: raw milk, soybean milk, coffee, juice, eggs, etc.

Method 6: Change the method of losing weight.

[You can try 9M7-day diet, 16+8 diet, ketogenic diet, carbon cycle diet, 5+2 diet, three-day light diet and so on. ]

Methods: 7 Adjust the diet structure.

1 Replace the food you often eat with the food you don't often eat, and break the balanced structure of your body's diet. If you have a normal healthy diet and exercise, but there is a platform period, you must adjust your diet plan. You must have a balanced diet, don't go on a diet, don't eat a single diet, reduce the amount of carbon dioxide and protein in the platform period, and replace the flour and rice in the staple food with coarse fiber grains such as sweet potato, yam, corn and taro.

2. Increase the intake of protein. Eat more protein such as shrimp, chicken breast, beef, duck, fish, etc. protein is the raw material for body growth and development, aging tissue renewal and new cell repair of damaged tissues. Therefore, in order to make the body repair and metabolism faster, we should eat more protein.

Supplement foods containing vitamin B to improve metabolism, such as walnuts, milk, eggs, mushrooms, broccoli, fish and beans.

Reduce the intake of high-sodium food and avoid edema, because edema can easily lead to eating less or no mustard tuber, bacon, instant noodles and ham the next day.

Method 8: Increase the amount of exercise.

1 You can break through the platform by increasing exercise and increasing calorie consumption.

You can also change the exercise mode, change the aerobic exercise mode, change running skipping into slimming exercise and high-intensity hitting to change the anaerobic exercise mode, and anaerobic exercise can be changed from practicing every other day to practicing every day to ensure muscle growth and improve the metabolic breakthrough platform.

If you eat too little and exercise too much, you can stop exercising for a few days.

Method 9: Calm down.

Don't worry, the more anxious it is, the harder it is to persist! I firmly believe that as long as there is no problem with my diet structure and exercise style, I must firmly believe that I will lose weight, and it will be smooth to drop the scale after the platform period!