1, adjust the diet and diversify the diet. If you simply repeat several ingredients at ordinary times, the body will easily lack some vitamins or minerals, and the metabolic level will decline. At this time, you should learn to diversify your diet and try different vegetables, fruits and protein under the premise of calorie control, instead of repeating those ingredients every day.

2. Do more strength training to shorten the aerobic exercise time. Don't just do aerobic exercise during weight loss. Most people with a little knowledge of fitness know that long-term low-intensity aerobic exercise can burn fat, but after a period of time, muscles will also be damaged, and the reduction of muscle mass will harm the basic metabolism of the body. Your daily calorie consumption will gradually decrease, and the bottleneck period of weight loss will easily appear.

3. Improve the intensity of aerobic exercise and change the content of exercise. As I said before, a single low-intensity aerobic exercise mode will gradually make the body adapt, reduce muscle mass, reduce calorie consumption, and the bottleneck period will appear. In order to break through the weight loss plateau and keep losing weight, we can gradually increase the intensity of exercise and change other exercises, so that the body can't remember your exercise pattern, thus increasing calorie consumption and promoting fat decomposition. Moderate-intensity and high-intensity exercise will also cause less muscle loss, which will help maintain the vigorous metabolism of the body and improve the efficiency of fat burning.