First, get up early: 5: 03.

Second, the daily three goals:

1, physical management hard skills for 2 hours (diet, exercise, psychology, sleep);

2. Exercise in the gym for 2 hours;

3. Make a 1 hour diet.

Third, Xiao Zhenxing: Study the Hi rewind method 1 hour.

Fourth, the daily resumption:

1, Keywords: weight loss platform period

2. Topic: How to break through the platform of losing weight (part two)

(1) record:

Recently, several friends of my slimming users asked me, "Jiajia, I can't lose weight. Am I on a weight loss platform? "

(2) Reflection:

Dear friends, whether to lose weight or not needs to know the following aspects:

1, what is the weight loss platform period? Maybe it's just a fake platform!

2. What happened during the weight loss platform?

3. What should I do if I encounter a weight loss platform?

Today is the next and last article. Finally, there is a secret recipe for Jia Jia to break through the platform period, which needs to be verified for your reference, hehe!

(3) Summary:

1) Ways to break through the platform period by classification:

(A) stagnation of movement

Weight loss method: crazy exercise to lose weight.

Time of occurrence: within 3 weeks after the exercise:-1 month.

What's the matter: every exercise is intense, sweaty and exhausted, but after a while, I found that I didn't lose much weight!

Breakthrough: Although you must exercise if you want to lose weight, don't think that you can eat unscrupulously by consuming a bunch of calories, so you can be flat at best and not lose weight. In addition, if there is no exercise habit before, the body may be difficult to adapt to this kind of exercise for a while, and weight loss will also stagnate.

Support:

(a) Change your exercise style: If you only rely on the same aerobic exercise, such as running and swimming, you might as well join another exercise now or try a new aerobic exercise, such as doing sit-ups and lifting dumbbells. Although I feel a little tired at first, I believe that as long as I persist for about 5-7 days, my body will adapt quickly.

(2) reduce calorie intake: many people will have a compensatory mentality after exercise, thinking that they have lost a lot of weight and can eat more comfortably after exercise, but I don't know that doing so will only make you give up all your previous efforts!

You might as well drink some milk or eat some fruit two hours before exercise, so that you won't feel hungry easily during exercise, and you can't eat until 1 hour after exercise, otherwise everything you eat will be absorbed by your body, which is counterproductive.

(B) Diet stagnation

Weight loss methods: strictly control diet, such as fruit and vegetable diet, eating meat diet and so on.

Occurrence time: about 7- 10 days after starting dieting.

What will happen: Eating only a single food or eating very little will make you lose weight quickly, but you will soon have problems such as boredom, constipation or poor resistance, and you will not lose weight again.

Breakthrough: Relying solely on diet control or relying solely on certain foods to lose weight is the most favorite but least recommended method for many people. Although this method has a remarkable weight loss effect at first, it usually causes imbalance between nutrition and electrolyte, so it is most likely to encounter weight loss stagnation. Remember, a biased way to lose weight is quite bad for your health.

Support:

(1) Restore a balanced diet: If you only rely on vegetables and fruits in your diet, although the calorie intake is very low, it will easily lead to unbalanced nutrition, because you can't get enough protein to decompose fat, which will lead to weight loss.

The best solution is to restore a balanced diet of six categories, adhere to the principle of "low calories and less oil", and consume no less than 1200 calories a day, thus breaking through the stagnation period of weight loss.

(2) Start exercising: the performance of dieting to lose weight is usually just an illusion, because only water and muscles are affected, and the culprit of obesity-fat, actually exists well in your body.

Therefore, we can't rely solely on diet control to achieve the goal of losing weight. Only by persisting in exercise can your weight loss plan be effective and lasting.

(c) Drink plenty of water: Drinking water is especially necessary for people who choose the protein diet. Those who only eat meat, protein and no starch will only make their bodies accumulate a lot of ketoacids, and the final result will be poisoning.

Of course, people who choose other diets should also drink more water to enhance their metabolism. In short, no matter which way you choose, drinking more water is of great benefit.

(3) Local stagnation period

Weight loss method: any weight loss method.

When it happened: Before I succeeded in losing weight, I was still dissatisfied with some parts of myself.

What will happen: the whole body is obviously thin, but the parts that are easy to accumulate fat are still fleshy, such as thighs and buttocks, and the whole body looks asymmetrical.

Breakthrough way: lose weight if you want, not everything makes you so happy. If you are not satisfied with the local curve of your body, you can only improve it by exercise and massage.

Support:

(a) Practice for local areas: What you need to do at this stage is to carve local curves. Although aerobic exercise is the favorite of slimming people, at this time, you don't need to do aerobic exercise, but you need to do muscle strength training of anaerobic exercise, so as to make your body curve stronger and keep your muscles from losing and shrinking.

(b) Massage+slimming cream: A truly perfect figure should be uneven, where the plump place is plump and where the thin place is thin. In addition to exercise, you can also use skin care products and massage to shape beautiful curves.

(D) drug stagnation period

Weight loss methods: diet pills, healthy food, etc.

Time of occurrence: it varies from person to person, and the time of occurrence is also different.

What's the matter? The weight suddenly stagnated after the original regular decline, and it seems that there is no progress at all.

Breakthrough way: it is really easy to encounter stagnation with drugs to lose weight. When this problem occurs, you'd better discuss it with your doctor. Do not change the dosage or method of taking medicine by yourself to avoid accidents.

Support:

(1) Find a doctor to adjust the way to lose weight.

(2) Cooperate with diet and exercise plan: There is really no elixir of life in the world. Even diet pills can only be used as an aid. Implementing the right diet and exercise plan is your way to lose weight.

Physiological stagnation

Weight loss method: any weight loss method that girls encounter.

Occurrence time: one week before menstruation.

What will happen: edema appears in the body, even if the weight loss plan is carried out as usual, the weight seems to be 0.5 ~ 1.5 kg more.

Breakthrough: Don't worry too much, this is just a normal phenomenon in the physiological period, and it will naturally recover after the physiological period.

Support:

(1) Eat as little as possible: In the physiological cycle, it is difficult to lose weight even if you eat less, and deliberately eating less will make your physical strength overdraw. Because people are weak during the physiological period, they should keep a light diet, drink less oil and spices, and drink some brown sugar water to help the physiological period pass smoothly.

(2) Keep a normal routine: You are weak during the physiological period, so don't stay up late, otherwise the edema will be more serious. In addition, you can take a half-length bath and foot bath to promote body circulation and improve discomfort such as body edema.

2) Jia Jia's folk prescription (to be verified):

Eat less first, then move more.

In the bottleneck period of slimming, it is actually difficult to have an effect simply by eating less or increasing exercise. Because the previous slimming process has reduced the weight to a certain regional limit, it is difficult to continue to lose weight. This is also the main reason why most people can't stick to slimming to the end.

Eat less during the bottleneck period of slimming, stay away from excess water in the body by eating a low-calorie diet, and rebuild your confidence and determination to slim down. Then use appropriate exercise methods and moderate exercise to kill fat. With the previous dietary changes, it can well promote the metabolism of the body, make weight loss break through the restrictions of the previous area, smoothly enter a new area, and make the body lose weight quickly and evenly again.

(A) the seventh day of the bottleneck breakthrough period

Check your previous diet to see if your daily calorie intake is above 1300 calories or below 1300 calories.

The daily calorie intake is above 1300 calories.

The daily calorie intake is above 1300 calories. In addition to maintaining the normal metabolism of the body, there is excess heat storage, and the effect of slimming will become less and less obvious after a period of time.

At this time, you should do this: reduce your daily calorie intake to 1300 calories for seven days, and then your weight will slowly start to decline in these seven days.

Daily calorie intake is below 1300 calories.

The daily calorie intake is below 1300 calories. After a period of slimming, the body will gradually adapt and the metabolic level will gradually decrease, thus failing to achieve the purpose of slimming.

At this time, you should do this: increase the daily calorie intake to 1300 calories and keep it for seven days, then the weight will return to normal because of the metabolic level, and the weight will gradually decline.

Diet recommendation on the seventh day of breakthrough bottleneck period:

Breakfast: 1 bowl of milk-flavored oats (pour 1 packet of oats into 250-300ml of hot milk, soak for 2-3 minutes and eat. )

Lunch: staple food 1 (such as half a bowl of rice)+fish/meat 1 (steamed fish and lean meat or chicken breast can be eaten once a day according to personal preference)+vegetables 1 (fried green leafy vegetables or boiled green leafy vegetables are strongly recommended. )

Dinner: staple food 1 (such as 1 bowl of steamed brown rice or millet porridge or vegetable leaf porridge or rice porridge)+beans/eggs (according to personal preference, you can eat bean sprouts or tofu one day, scrambled eggs with tomatoes and laver egg soup one day)+vegetables 1 (fried green leafy vegetables or boiled green leafy vegetables are strongly recommended. )

Tip: If you feel hungry at about 10 in the morning or 3 pm, you can eat 1 serving of fruits, such as apples, pears and other low-calorie fruits.

(2) The second week of the bottleneck breakthrough period

Add 40 minutes of aerobic exercise on the basis of the original daily exercise. At the same time, the dietary intake increased from 1300 calories to 1400 calories. However, if you don't feel hungry after increasing your exercise, you don't need to supplement 100 calorie snacks or snacks.

It is highly recommended to exercise in the second week of bottleneck period;

Additional 40 minutes of aerobic exercise can be selected according to individual needs:

1 MM who focus on losing weight strongly recommends learning jogging;

2 MM, which pays attention to self-cultivation, strongly recommends learning yoga;

3 MM focusing on the waist and abdomen strongly recommends wrapping the waist and abdomen with plastic wrap to turn into a hula hoop or doing waist twisting exercise;

4 MM, which pays attention to beautiful legs, strongly recommends wrapping your legs with plastic wrap to climb stairs or ride a bike in the air.

Physical education study time: 40 minutes.

Diet recommendation for the second week of breakthrough bottleneck period:

Increase 100 calories in the diet on the seventh day. This 100 calorie is mainly designed for MM who feels hungry after exercise, and can eat some low-calorie snacks or food.

Low calorie snacks: original almonds, etc. are highly recommended. (The quantity should not be too much, if it is too much, it will exceed the standard. )

Rice porridge is highly recommended: lotus seed porridge, tremella soup, mung bean porridge, barley porridge and whole wheat bread. (Generally, 1 bowl of porridge is enough, 1-2 pieces of all-round bread are better. )

(3) The third week of breakthrough bottleneck period

After the adjustment and efforts in the first two weeks, the water originally stationed in the body will gradually disperse and the fat will begin to shrink. Even if the weight has not dropped significantly, the figure has become slim and looks much thinner. At this time, we must strictly control the calorie intake of dinner, and never overeat or eat supper.

Suggestions on diet/exercise adjustment in the third week of breakthrough bottleneck period;

In the third week, the dietary calorie intake was maintained at 1400 calories, which was the maximum daily intake. If the weight loss rate is satisfactory, the diet and exercise pattern in the second week can be maintained until the third week. If the speed of losing weight is not ideal, you can adjust the amount of exercise on the basis of the second week.

Tip: Everyone's satisfaction with the weight loss rate is different. For the weight loss speed in the bottleneck period, it is better to lose about 2 kg in seven days, which is not conducive to health care.

If you are not satisfied with the speed of losing weight, you can change your exercise to 45 minutes of strength training and 60 minutes of aerobic exercise. It is recommended to jog for 60 minutes, then do stretching or exercise 15 minutes.