Scheme 2: high-frequency exercise method: exercise as much as possible in a week, for example, 5 ~ 6 times a week, but the amount of exercise is reduced each time. A warm-up 15 minutes, half an hour of formal exercise (variety), 15 minutes of stretching.
For bodybuilders, the platform period means that muscles cannot be increased and body fat cannot be reduced. They have been training very hard (maybe more than four or five hours a day ...), and they have exhausted all kinds of training methods.
For the general public, if the body mass index is really overweight (> 23.9):
Even if you are trying to lose weight to normal health, the "platform period" you mentioned is not a platform period at all, because the training level is far from professional athletes, and it is far from "exhausting methods".
If the body mass index is normal or even low (< 23.9 or even < 18.5):
If you want to lose a lot of weight, you actually need to change your "weight concept" first.
Body fat can't go down indefinitely in violation of physiological laws. If you want to be thinner and more beautiful, you need exercise and shaping, not just low weight.