Similarly, in the process of losing weight, especially in our own running to lose weight, we will also encounter bottlenecks. If we meet them, we need to pay attention.
The so-called bottleneck period of running to lose weight is that when you start to lose weight, it will be more effective, but after two months, it will be difficult to lose weight again or even start to rebound.
How can we solve this bottleneck period of running to lose weight? How can I keep my weight loss effect going? Bian Xiao, let me analyze how the bottleneck period is formed and how to solve it.
First, the reasons for the bottleneck period
In the process of running to lose weight, our body fat, that is, excess fat, will definitely decrease, and the rate of decrease will be faster if we control our diet.
But what we need to know is that running to lose weight will not only reduce fat, but also reduce muscle to some extent.
If you lose your muscles, the consequences will be more serious. Losing muscles will reduce your physical strength and strength on the one hand, and your basal metabolic rate on the other.
As we all know, basal metabolic rate is an important factor to determine whether we have a good effect on losing weight.
If you just keep running to lose weight, your muscle mass is less, your basal metabolic rate is lower, and your diet has not changed much, it will become more and more difficult to lose weight on your own.
When our muscle mass is reduced to a certain extent, our fat may not be reduced, which is the so-called bottleneck period of running to lose weight.
Second, how to solve it
If you want to better solve the bottleneck of running to lose weight, there are two ways, one is anaerobic strength training and the other is dieting.
Generally speaking, we don't recommend dieting, because although this method has a good weight loss effect, it is too harmful to the body.
We can insert some anaerobic strength training into running weight loss training, which can be done two or three times a week, and it is not necessary to do it every day.
If we don't have the equipment to do strength training, then we can do some unarmed strength training, such as push-ups, belly rolls and squats, which are all good.