Weight loss plateau period, also called weight loss stagnation period, is a normal physiological protection mechanism of human body. When we reduce calorie intake for a period of time in order to lose weight, the body will adapt to the phenomenon, absorb the food calories as much as possible and make the most effective use, at the same time reduce the basal metabolic rate and reduce energy consumption, so the calories reach a new equilibrium state and the weight will no longer drop. This situation is called weight loss platform period. How long does it take to lose weight until the platform period is related to personal physique. If you are not too fat, you may lose three or four pounds and encounter a platform period. If you are fat, there will be a party during the platform period, but the platform period will be longer. Therefore, there is no certain rule about how long to lose weight, which mainly varies from person to person. There are several ways to know whether you are facing or have entered the weight loss platform. If you find that it is in line with your current weight loss situation, please modify your weight loss plan as soon as possible and strive to break through the weight loss platform as soon as possible. 1, the weight loss plan is still in effect, but the weight has stagnated for one month or even more than two months; 2, eat very little every day, but the weight is nothing; 3. Have good exercise habits, but the weight has not changed. If you want to break through the weight loss platform as soon as possible, you must change your concept and modify your weight loss plan in time. After a period of time, your weight will definitely drop again: 1, arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast will not only help healthy defecation and eliminate fat, but also will not hinder nutrition and healthy intake. As for meat and seafood, they are reserved for Chinese food, and you can eat something light for dinner, with vegetables accounting for the majority; 2. Increase activity and reduce calorie intake. Once you enter the slimming platform, please check your diet and exercise. Most likely, you eat too much but don't exercise enough, or you exercise enough but the calories are still too high. On the basis of physical fitness, increasing activity and reducing calorie intake can easily break through the weight loss platform. Many people try to reduce their food intake as much as possible because they no longer lose weight and even intend to go on a hunger strike to lose weight. This is very unscientific. In order to be healthy, at least the minimum calories necessary for basal metabolism should be guaranteed. Compared with the consumption of calories, if the intake of calories is not enough, the body will inhibit the consumption of calories, and the body will become difficult to lose weight. Don't give up losing weight just because you lose weight and enter the platform period! Everyone will have a plateau in the process of losing weight. But what is certain is that as long as you insist on losing weight, encourage yourself more and do more weight-loss training, you can easily break through the weight-loss platform.
What about the weight loss platform?
Well, don't be afraid, I also encountered this situation some time ago, because I lost weight on a diet, 1 week 12 kg or so, and I have been stagnant ever since. Actually, don't worry about this. The reason is that we have lost too much weight at once, and our bodies can't adapt completely at once. When it adjusts itself, we can continue to lose weight. Generally, I will use three methods in this situation: 1 just continue to reduce my food intake. For example, I ate a watermelon the day before, but now I only eat it for half a day; The second is to increase exercise, but I don't exercise much. At most, you can belly dance or shake a hula hoop with the video. The third one, hehe, is not often used. I just want to have a big meal, remember that it is a meal, not a day, and then continue my previous diet and exercise, which will make it easier and faster to get through the platform period! Please refer to me if you have any questions. I have experience in this field (* _ _ *) ...
What should I do if I lose weight and enter the platform period?
It is generally an 8 kg platform, which is the bottleneck. The platform period is normal, usually about a week or two, and it usually passes in a week or two. First of all, you should face this problem bravely. Next, you should change your original way of losing weight, change your exercise content, such as skipping rope instead of walking, and so on. You should also strengthen the intensity of exercise, so that your body will have a new weight-loss environment and will adapt to the new weight-loss intensity again, so that your weight will continue to drop. The most important thing is that you must stick to it, because the platform period is very important, during which you may lose weight slowly, but you must keep your weight and stick to it, so that after the platform period, your weight will continue to decline. Paying attention to your three meals can speed up your metabolism and accelerate the consumption of fat. You can supplement some fruits between meals, such as oranges and apples, and you can also speed up your metabolism. Not eating will reduce the metabolic rate, so the body will not consume fat, which will slow down the weight loss. Of course, the calories in three meals should be as low as possible, and eat more vegetables and beef, which is higher in protein. I hope you come on and get through the platform period quickly. Come on, come on.
How to exercise less when you meet a weight loss platform?
First of all, we can do it from four aspects:
Diet: Count the proportion of carbohydrate, fat and protein you eat every day, increase the proportion of protein, and reduce carbohydrate and fat. Also, drink more water. It takes a lot of water to break down fat. Eat no less than 3000 ml every day.
Exercise: change the way of exercise and do more compound sports, such as swimming, boxing and cycling. My body is so adaptable that I have long been used to running. If you don't have equipment, join it now. After the equipment, do aerobic exercise for 20 minutes. If you don't pay attention to your diet during fat loss, it's easy to lose a lot of muscles at the same time. The purpose of the instrument is to increase the muscle content. With more muscles, the resting metabolic rate will naturally go up. And, of course, a muscular body.
Mentality: Don't dwell on the numbers on weighing scale. There was no change in weight for a while, about 4 weeks, but the body could clearly see that the muscles were growing and the fat was shrinking. You can pay more attention to the changes of * * * and feel my physical state instead of obsessing about numbers. The change around 1 kg may be that you eat more rice or drink less water. Now I basically maintain a weekly loss of 65438.
Supplement: BCAA (Branched Chain Amino Acid) is the only recommendation, and its function is to promote muscle synthesis and prevent protein decomposition and muscle loss, because in the case of low-calorie diet, the synthesis speed of various energy sources decreases, for example, muscle glycogen is easy to consume, and the body will naturally decompose protein, which will lead to muscle loss. I have been eating since I started to lose fat until I lost muscle, so I feel very effective. Besides, in the future,
How to quickly cross the weight loss platform?
It's actually quite simple. The plateau period is just that your calorie intake and calorie consumption have reached a new balance point. Therefore, there are two specific ways to reduce body fat, namely, making adjustments in exercise and diet.
First of all, exercise:
1, which can increase the intensity of exercise or prolong the time. For example, the rest time between your strength training groups is about one minute, which can be reduced to about 30 seconds, shortening the rest time between groups and making your body consume more calories per unit time;
2, time extension, for example, your current aerobic time is 30 minutes, you can extend the aerobic time to 40 minutes, then this 10 minute can help you consume more calories every day.
Second, diet: Many times, because the body fat has dropped to a certain extent, the original diet has just reached a balance, and the diet can be slightly reduced. It should be noted that it cannot be reduced too much. How is it too much?
If you reduce your calorie intake by more than 300 calories a day, it may be a bit too much. The specific way is to reduce the calorie intake by about 200 calories a day, so that 10 is about 2000 calories, and a catty of fat is 4000 calories, and you can lose half a catty of fat in ten days.
What about the fat-reducing platform period? Just two. You can strengthen or extend your exercise and control your diet a little.
Where should I deduct it from my diet? Most friends can try to lose from carbohydrates. They can halve the carbohydrates and rice in their dinner, or lose another third, thus deducting about 200 calories.
People who really succeed in losing weight should have encountered a plateau in the process of losing weight. How should they spend the platform period? I saw in Baidu's experience that,
Don't worry, the human body is very adaptable. Your worry comes from the discomfort of increasing exercise now. When you break through this platform period, this discomfort will disappear and you will feel happy. It is suggested that you can exercise in groups. Now many social software have groups nearby. Just find a like-minded friend to exercise with.
How to spend the fat-reducing platform period?
Change * * *
For many people who run to lose weight, if you only do one kind of exercise all the time, then our body will gradually adapt to this kind of exercise, and your body will gradually transition to a new state of balance, so that your weight will stop falling and reach the so-called platform period.
At this time, it is better to change the way of exercise. Those who run blindly can climb a mountain and get an iron. Little friends who blindly lift the iron can also hit a ball, slide in the snow, change some fresh exercise and give the body a new * * *.
Step 2 improve your strength
Increasing the intensity and density of exercise during the weight loss platform period can improve the metabolic rate of human body, increase the consumption of calories, reduce the adaptability of human body's protective function to the decrease of calories, and effectively shorten the "stagnation period".
Moderate rest
Make your own training plan in advance and take every training and rest seriously. It is enough for beginners to train two or three times a week. After they have some training experience, they will decide the training frequency according to their physical condition. Usually, it is recommended that everyone take a week off after training every three months. Don't think that biting your teeth is a good thing. Scientific training is what we advocate.
change diet
Change the diet structure and the types of vegetables and fruits that are usually matched. If there are more starchy foods at ordinary times, switch to high-protein ones. Increasing the intake of fiber and vitamin B and accelerating metabolism in the body are very helpful to help you get out of the weight loss platform as soon as possible.
Take diet pills
Diet pills are different from diet health products on the market. After rigorous clinical trials, their effectiveness and safety are guaranteed. Health products can be eaten, not to mention diet pills. If you encounter a weight-loss platform, it is recommended to take weight-loss drugs on the basis of diet and exercise, such as Shu | Er | Jia |, just take one pill with meals to lose weight easily. The instructions of diet pills clearly explain the efficacy, adverse reactions, usage and dosage. Medication can be guided according to the instructions.
What I want to tell you is that when you encounter difficulties, don't know how to continue, or are considering whether to give up training or not, I hope you can try to find a solution from a scientific point of view and get perfect health!
How long does the weight loss platform last?
Everyone will encounter a platform period when losing weight, so as we all know, the length of the platform period is related to whether we can really lose weight. Because only by sticking to the platform period can we really lose weight, otherwise it can only be the result of rebound. Everyone has a plateau in the process of losing weight for different lengths of time. Some people only have a few weeks, others have a few months. But what is certain is that as long as we persist in losing weight and break through the platform period, our weight will continue to decline. However, after entering the platform period, because the body fat is relatively small, the weight loss will be very small. In fact, relevant experts have not studied it, because everyone's platform period is different. Some are only a few days or a week, and some can be as high as more than half a month or even a month. As long as you stick to this period of time, you will naturally lose weight. If you are defeated by hunger or other difficulties during this period, then you have to rebound and there is no other way to go. Then the weight loss platform period is an experience that most dieters will encounter. Many people give up losing weight at this time and do not pay attention to maintaining the weight loss results, which leads to a rebound. So if you stick to the platform, you are one of those winners. Remember how long your weight loss plateau is. "If the platform period does not rebound, it is progress!" Pay attention to accumulate weight loss experience and find the right time to break through the platform period. How long the weight loss platform period depends on your personal physique. When you feel that your weight has not been affected by diet, it means that the platform period has passed. As mentioned above, as long as there is no rebound during the platform period, you have not failed. Now do you know how long the weight loss platform period is? Recommended reading: teach you how to break through the weight loss platform.
How to spend the weight loss platform period and how to break through it?
The platform period of losing weight is something that every fat friend will encounter. The reason for the formation is that the intake and consumption of calories have reached a balance.
Therefore, the way to break through the platform period is either to reduce intake or increase calorie consumption. Never adopt a strict diet, which will make it easier to enter the platform period, and once it enters the platform period, it will be difficult to break through, because strict dieting will slow down metabolism and reduce consumption.
The most important thing to break through the platform period is to adjust physical condition, restore normal diet, improve metabolism, increase exercise consumption and do more strength training, which is the feasible method.
The key is mentality, keep a balanced mentality, don't set too high a goal, stick to it and you will definitely lose weight.