People who have been taking a healthy slimming plan have achieved unprecedented success in the early stage of losing weight, losing several pounds a month. However, weight loss will not change to a certain extent, even if you eat little, there is no sign of improvement. We call it "bottleneck period". Bottleneck period, test willpower. If you can persist hard, you can break through this "bottleneck period" and your weight will naturally drop suddenly, otherwise you will only stagnate and rebound back to your original weight.

What is the bottleneck period?

Whether you still keep the original weight loss plan or not, your food intake and exercise will remain unchanged; Or reduce the amount of food per meal in the established weight loss plan in an attempt to lose weight, but the number of pounds is still stagnant and futile. These symptoms mean that you have entered the bottleneck period of losing weight.

Bottleneck period is actually the normal physiological protection function of human body, because during weight loss, we will eat less food than before, the body will absorb as much food as possible and play its greatest role, and at the same time slow down the metabolic rate, thus reducing energy consumption, until the body adjusts itself to a new balance state, at this stage, the weight will not change.

Many people will also ask, when will it reach the bottleneck of weight loss? This must have something to do with personal physique. People who are not too fat may lose 3 to 4 kilograms and reach the bottleneck; Mildly obese people may lose some weight before they appear, and the duration will be longer.

The length of the bottleneck period will be different based on everyone's physique. Generally, the platform period is about 2 weeks to 2 months, and then the weight will naturally drop; At the same time, the body may also have many platforms. However, as long as you have a firm determination, your weight will continue to drop.

How to break the bottleneck?

To break through the bottleneck period, we must first change our eating habits. You can choose two days a week to hold a "whole dish day", or you can eat more fresh fruits and vegetables, absorb enough enzymes, increase beneficial bacteria, and make the intestines healthier.

But remember, it is not necessarily to reduce the amount of food you eat, but to change the food you mix. Through the combination of different foods, it can not only nourish the physique, but also have the effect of slimming, thus promoting metabolism and helping a group of slimming people break through the platform period.

In addition, combined with my own weight loss experience, I will give you a summary of the solution:

1, be sure to have breakfast. People who eat breakfast lose weight more easily than those who don't. It is best to eat about 300~400 calories for breakfast.

2. Eat more coarse grains and vegetables. Coarse grains are high-fiber foods, which can accelerate the level of metabolism. They need to be eaten with vegetables and fruits to avoid raising insulin levels.

3, eat more beans, beans (no added) contain more protein than milk, I believe you have heard of the protein diet, of course, in moderation, women who drink milk, yogurt and cheese three or four times a day consume 70% more body fat than women who don't eat dairy products. Because calcium and other substances in dairy products can improve your body's metabolic ability. It is best to consume 3 servings of dairy products and 1200mg of calcium every day.

4. Adhere to "high-intensity" exercise. People who do high-intensity exercise twice a week consume twice as many calories as normal exercise. You can add a 30-second acceleration run every 5 minutes in long-distance running, or add 1 minute to climb the hill during cycling exercise. 20~40 minutes of intermittent intensity exercise twice a week plus two 20~40 minutes of alternating exercise.

5, the physiological period will carry out the exercise to the end. According to the research, if you can keep exercising two weeks after ovulation and two days before menstruation, you will lose more weight.

6. When you are sleepy, just relax and take a nap. Studies show that long-term stress can make people fat, and lack of sleep will directly affect your metabolism. So be sure to adjust your mood, try to relax, and take a nap when you are sleepy. And you can't stay up late. Staying up late has a great influence on endocrine, leading to a series of skin problems and hair loss. Maintaining good metabolic function is the basic condition for slimming.