1. How long is the weight loss platform?
Losing weight is normal. Everyone will have a plateau in the process of losing weight, but the length of time is different. Some people only have a week, 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. After the platform period, some people think that they can no longer lose weight, so they lose confidence and patience and give up losing weight. In fact, at this time, we should continue the previous way of losing weight and maintain the achievements that have been reduced. We can summarize the current methods and see where we can strengthen them.
2. The reason and time of the platform period.
Losing weight is to break the original metabolism and let the body break down fat to lose weight. Therefore, the first plateau period may appear in 7- 10 days after the weight loss begins, because at this time, the body has initially adapted to the diet and exercise during the weight loss period, and after the body metabolism tends to be balanced, weight loss becomes very slow. However, this platform period is relatively short. Generally, if you insist on losing weight for 3-4 days, the platform period will automatically break and continue to enter the next stage of rapid weight loss.
The really long platform period generally appears 20-30 days after you start to lose weight. At this time, the human body completely adapts to the metabolic habits during weight loss, and the body can just maintain balance after losing weight to a certain proportion, so the platform period will follow. The duration of this platform period is determined according to the weight loss method and physique, but it will last for about a week at the shortest, which is also the period when dieters are most likely to give up.
3. Which methods are the easiest to platform?
The reason why girls are not advised to simply diet and exercise is mainly to prevent the rapid arrival and long duration of the platform period. Simple dieting may have a significant effect on weight loss at first, but the body will gradually get used to the low-calorie state and maintain the heat balance by reducing metabolism, which will not only lead to insufficient nutrition, but also slow down fat metabolism. The platform period is the earliest and lasts the longest.
Nor does it encourage excessive exercise. Maybe many girls don't exercise much at ordinary times, but they exercise crazily when they lose weight. This will not only hurt muscles and bones, but also make the body unable to load, especially when the body gradually adapts to the intensity of exercise, and the weight remains basically the same. If you want to break through the platform period again, you can only increase the amount of exercise, which has become a vicious circle.
4. How to break through the weight loss platform?
The first trick: change your diet
The first thing that needs to be changed during the weight loss platform period is diet, but changing does not mean blindly reducing diet. If you consume about 1200 calories a day, you can't reduce your diet, otherwise you can't ensure basic metabolism and systemic circulation.
You can change the diet structure, change the kinds of vegetables and fruits that you usually mix, and if there are more starchy foods, switch to high-protein foods. 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.
The second measure: change the action.
During the period of losing weight, MM will choose one or two exercise methods to assist the progress of losing weight. Whether you choose a fixed fitness training or a small gesture of slimming at home, when the body adapts to a certain exercise mode, the consumption of physical improvement will gradually decrease, and the slimming effect will naturally be discounted.
If you are used to running, cycling, strength training and other sports, you might as well practice high-toughness yoga in another way. Changing the way of exercise can break the balance of physical deadlock and break through the platform of losing weight.
The third measure: change your mind.
Some MM's physique is relatively weak, and it will not change for a long time after the weight loss platform period. This is undoubtedly a huge psychological challenge for dieters. If you change your exercise and diet and still can't get a good slimming effect, then you should try to start with nutrition.
The long platform period of losing weight proves that you are physically weak. You should supplement vitamins, minerals and trace elements, and at the same time supplement qi and blood and strengthen the spleen and stomach by diet. Don't think that nourishing means gaining weight. Only when the physique is improved will the bottleneck period be broken.
5. Characteristics of weight loss platform period
1, the weight loss plan is still in effect, but the weight has stagnated for a month or even more than two months.
2. I eat very little every day, but my weight is nothing.
3. Have good exercise habits, but the weight has not changed.