It often reflects that "you have reached a terrible weight loss bottleneck". What is even more frightening is that the effect of losing weight has not reached the target value in your mind, resulting in various negative emotions, and even the most terrible impact is to lead to weight loss rebound.
Losing weight is slow or stagnant, just like hooligans. The thinner you are, the harder it is for you.
In fact, when you lose weight, your metabolism slows down gradually, so you need to consume less calories or burn more calories to keep losing weight. Maybe we all understand the reason, but the physical changes can't keep up with our goal of losing weight, so it's difficult to control and find problems. After all, it is not a display screen that allows people to see the data directly.
Here, we will give some scientific reasons that hinder weight loss and some ways to get weighing scale back on track.
Protein is not enough.
People who exercise regularly know the importance of protein. In fact, in the process of losing weight, protein is equally important. When you lose weight, your body's metabolism will slow down, which is mainly caused by the reduction of fat (it is recommended to look for knowledge about the influence of fat on metabolism), and during this period, keeping the same calorie intake will make all your achievements put into everything. Another reason is that during the process of losing weight, muscles will be relatively reduced and metabolism will be further slowed down, so the best way to avoid these reasons is to supplement "enough protein". The more muscles, the higher the metabolism, and the calorie consumption will last all day.
Suggestion: To do this, you need to keep the intake of protein between 0.8g- 1g per kilogram of body weight.
If you don't control your food intake properly, you will always stumble.
Many people always stumble before reaching the goal of losing weight, thinking that the goal will arrive soon. Eating more than usual will not have a great impact on the weight loss effect. Once the habit is formed, it will be out of control.
For example, add more spicy kebabs every day, the calorie is 120 calories, and there are as many as 840 calories in a week.
Therefore, as the target weight gets closer and closer, it needs to be more detailed in details.
Suggestion: keep accurate calorie intake, ensure the change of intake under different weights, and don't take it lightly.
The body has not recovered yet.
As mentioned earlier, muscle is one of the main reasons in the process of losing weight.
If your muscles ache during a week's training, and you can't finish the rest of the training, you won't keep losing weight.
In addition, proper rest is helpful to muscle growth, improve basal metabolism and reduce soreness.
Therefore, it is the best way to make a weight loss plan before training. If you are a fitness freak, please arrange the training of muscle groups reasonably, so that you can have a rest and not be a strict boss.
Suggestion: Make an alternate training plan to ensure the muscle alternate training, so that the whole body muscles can get a full rest. Beginners begin with basic training, and the discomfort of muscle soreness will be greatly reduced the next day, so as not to affect their training enthusiasm.
Relax and get enough sleep.
Sleeping less than six hours a night will affect the waist circumference, because stress and sleep will change the hormone function of the human body and increase the cortisol level (you can learn about cortisol yourself), which is closely related to overweight and abdominal fat.
In addition, being full of cortisol can stimulate people's demand for food, especially for some junk food, such as staying up late, we often feel hungry, which is the main reason why cortisol affects people.
Suggestion: Sleep properly and don't stay up late.