Friends who lose fat encounter the following situations, which is likely to be a platform period:
1, strictly control the diet, and after losing weight for a period of time, it has not changed or has been floating up and down (body self-protection).
2. I have been exercising, even increased the intensity and amount of exercise, and my weight has not changed or fluctuated.
3. The body fat rate has not changed and the dimension has not changed.
On the contrary, if the weight remains the same, the body fat rate decreases and the muscle content increases, then you are in the stage of building long muscles, so don't worry.
Your diet is out of control, you don't continue to exercise, you need to continue to refuel!
So how do you break through your platform period?
1, correct cognition, keep the mentality.
The platform period shows that the previous method is correct. In order to protect us, the body has started the defense mechanism, and we should keep a good attitude to meet the upcoming accelerated period of fat reduction.
2. Adjustment of diet structure
When insisting on controlling calorie intake, you can diversify your diet appropriately.
3. Adjustment of exercise mode
After getting used to the previous exercise mode, you can do other exercises, such as strength training (squat, HIIT, Bobby jump, etc. ) First, then aerobic exercise, which will burn fat better.
In addition, you can also increase the exercise time and intensity according to your own situation.
4. Don't stay up late
Long-term lack of sleep will lead to hormone secretion disorder, which is not conducive to fat loss.
Don't go on a diet, drink more water.
Eating less during the platform period is of little use and harmful to health; We can drink more water and increase basal metabolism.