First, what is the weight loss platform period?
Weight loss plateau refers to that after losing weight for a period of time, it begins to stop sagging and lasts for weeks or even months.
The following situations do not belong to the platform period:
1. Low-carbon diet didn't last long and didn't lose much weight (less than 5 kg). At this time, you haven't really started to burn fat, and the weight you lose is mainly water. At this time, you need to re-examine your diet structure. Maybe you are not in place ~
2. Weight stagnation time is less than 2 weeks, and each person's physical condition and adaptability are different, which will lead to a downward trend in weight loss. So it is normal to lose weight in a short time.
Second, why is there a platform period?
No way to lose weight will make fat drop indefinitely, and so will a low-carbon diet.
Fat is not just a pile of fat, it is an important part of the human body and plays an important role in energy supply, digestion and absorption, and internal organs. Normal operation and other aspects need its participation. After a low-carbon diet for a period of time, when the body fat drops to a certain level, the body will "feel" the right amount of fat and start the self-regulation mechanism to prevent it from further falling. This is the essential reason of the platform period, and the weight loss will be more obvious with a small base. If you lose weight too fast in a short time, you will also be restricted.
Third, the way to break through the platform period.
1. Stop dieting and fasting. The stricter the calorie intake, the more serious the basal metabolism damage, and the plateau will appear quickly and fall into a vicious circle.
2. Break the adaptability of exercise, and the body will consume less calories when it becomes adapted to exercise. Try to change the exercise mode regularly, you can completely stop the current exercise, eat less normally, you can change the exercise you are doing, skip rope and run, and jump into yoga.
3. Break the diet pattern, change recipes regularly, adjust the choice of ingredients, ensure the diversity of food, control the overall calories to eat more nutritious, break the original diet rules, let the body adapt again, eat more meat and less, increase the intake of protein, reduce the amount of staple food, eat more early and less late, eat more breakfast than before, and improve the metabolic level throughout the day.
4. Supplement the intake of magnesium, which helps to improve the metabolic capacity, promote the prevention of fat and the burning of foods rich in magnesium. Carbohydrates: corn, oats, wheat and other vegetables: celery, lettuce, spinach, etc. Vegetables: celery, lettuce, spinach and so on. Fruits: apples, bananas, peaches, etc.
5. Look in the mirror more and lose weight. The best way to lose weight is not only to weigh yourself, but also to look in the mirror or measure your waistline. Better body shape, smaller country, firm skin and clear lines are the most intuitive feedback, the way to reduce fat and the way to break through the platform period.
6. Whether it is carbohydrate or fat, eating too much is easy to get fat. Low-carbon diet, although you don't need to deliberately calculate calories, you need to pay attention to your body's feedback. If we follow the principle of "no hunger, no hunger and no support", it will not be too much. But many friends still find it difficult to distinguish between "hunger" and "gluttony", "satiety" and "violence". If you have a full meal and encounter a platform period, try to reduce your daily food intake if you are not hungry.
7. Increase the number of meals. After determining the total daily intake, you can change the original three meals to four or five meals, and adopt the method of eating less and eating more meals, which can make it difficult for friends who want to lose weight to feel hungry.
8. Ensuring adequate sleep and staying up late while reducing fat will not have a good effect. Lack of sleep will not only affect your training efficiency, but also make you eat more food. Lack of sleep will make you more eager for high-calorie and high-carbon water.
9. Cheating rice, weight and body fat circumference have not changed for a long time! Then eat a derailed meal, recommend a copper pot to rinse meat, and try to finish it in an hour!
Fourth, correctly understand the platform period.
1. The appearance of the platform period proves that your previous slimming method is effective.
The appearance of the platform period also proves that your body is normal and healthy. It's normal for your body to have a positive protective response when facing the stimulation of losing weight.
3. The platform period is the necessary stage for all fat people to lose weight. No matter what weight loss method is adopted, there will be a platform period. Only by breaking through the platform period can the weight not rebound, otherwise the weight loss will fall short.
4. Passing the platform period means breaking the balance and will usher in the next stage of rapid weight loss.
5. Don't pay too much attention to weight during the platform, but pay more attention to the changes of body fat and the dimensions of the body.
6. The platform period is the readjustment of various machines of the body. Spending the platform period means that the body has adapted to the current living habits and physical state.
The platform period is something that everyone who loses weight must experience, and it is also the key factor of success! The platform period itself is not a bad thing, but how you handle it!
There are several reasons for platform period:
Body's adaptive mechanism: Keep the same diet and exercise habits for a long time, and the body will gradually adapt and enter the self-protection mechanism. Rebalance your consumption and intake, resulting in lower and lower fat loss efficiency or even stagnation.
Metabolic decline: due to long-term excessive dieting and excessive exercise, the body's metabolism is reduced, resulting in not losing the scale.
Bad mood, lack of sleep, constipation and other reasons may also cause the scale not to drop.
Our bodies have memories, which is why fat people can easily lose weight and rebound. During the platform period, the body is readjusting to the new weight. The key point of this stage is to tell the body that I have not encountered famine, so the platform period is actually the beginning of our next weight loss stage.
Don't panic when you meet the platform period, and don't think about crossing the platform period quickly. With a platform period, you are less likely to rebound.