Losing weight is not enough to make you lose fat
To lose weight is to break the original metabolism, let the body break down fat and lose weight. Therefore, the first platform period may occur 7-10 days after the start of weight loss, because at this time the body initially adapts to the diet and exercise during weight loss, and body weight becomes very slow after body metabolism becomes more balanced. However, this platform has a relatively short period of time. Generally, the 3-4-day platform for weight loss will automatically be broken and continue to enter the next stage of rapid weight loss.
The really long platform period generally occurs during the 20-30 days after the start of weight loss. At this time, the human body is completely adapted to the metabolic habits during weight loss. When the body weight is reduced to a certain proportion, the body can just maintain a balance, so the platform period will follow. Come from. The duration of this platform period is determined according to the weight loss method and constitution, but the shortest period will appear for about a week, and it is also the period when the dieter is most likely to give up.
Which methods are most likely to appear platform
The reason why girls are not recommended for diet and exercise alone is mainly to prevent the rapid arrival of the platform period and the long duration. Simple dieting may just begin to lose weight significantly, but the body will gradually become accustomed to low-calorie status, and to maintain calorie balance by reducing metabolism, so that not only will the lack of nutrients, fat metabolism will also be slower and slower, the platform period is the earliest The longest duration.
Excessive exercise is also not promoted. It may be that many girls do not exercise at all, and they go crazy during weight loss. This not only hurts the muscles and bones, but also makes the body unable to load, especially when the body gradually adapts to the exercise intensity, and the body weight remains basically unchanged. If you want to break through the platform period, you can only increase the amount of exercise. This becomes a vicious cycle.
How to break through the weight loss platform
The first move: change the diet
The first thing you need to change during the weight loss platform is diet, but the change does not mean you simply reduce your diet. If your daily calorie intake is around 1200 calories, you will not be able to reduce your diet, otherwise you will not be able to guarantee basal metabolism and endogenous circulation.
You can change the dietary framework and replace the types of vegetables and fruits that you usually match. If you usually have more starchy foods, you can replace them with high-protein ones. Increase fiber, vitamin B intake, and accelerate the body's metabolism to help you get out of the weight loss platform as soon as helpful.
The second move: change the sport
During weight loss, MMs will choose one or two kinds of exercise to assist in the progress of weight loss. Regardless of whether you choose to exercise at a fixed fitness level or a slimming movement at home, when your body adapts to certain types of exercise, your physical fitness consumption will gradually decrease and your weight loss will naturally be reduced.
If you are accustomed to running, cycling, strength training and other sports, you may wish to change the way you can practice tough yoga. Changing the sports style can break the balance of body stalemate and break through the platform of weight loss.
The third measure: change the mentality
Some of the MM's physique are weak and have not changed for a long time after the weight loss platform. This is undoubtedly a great psychological challenge for dieters. If you change the exercise and diet still do not have a good slimming effect, then you should try to start with nutrition.
The length of the weight loss platform proves that your physical condition is weaker and you should add more vitamins, minerals, and trace elements. At the same time, you should use diet methods to supplement blood and spleen and stomach. Do not feel that nourishing is gaining weight. Only after the improvement of constitution will the bottleneck period get a breakthrough.
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