Two Tactics to Help You Easily Pass Through the Fat Loss Plateau

May your training all come to a complete end.

I estimate that every trainee will experience such a situation when training – initially, weight and fat will decrease rapidly, but after a while, weight and body shape will basically remain unchanged. No matter how much you train or unhealthy dieting, there will be no change. This is what is commonly referred to as the plateau phase.

Let's take a look at what the official says – in the early stages of weight loss, as long as you increase exercise (no matter what kind of exercise) or reduce the amount of food intake, your weight will decrease. However, once the body adapts to this change, the body will produce an adaptive phenomenon, absorbing and utilizing food calories as effectively as possible, while also reducing the basal metabolic rate and reducing energy consumption, so the heat balance reaches a new state and the weight does not decrease. This is the so-called weight loss plateau.

What does Jere say about it – that's it.The previous diet and training plans have gradually become accustomed to the body, so they cannot produce consumption for the body.Therefore, excess fat no longer decreases.

Rest a little and admire beautiful women

So how to get through the early plateau phase?

Break the existing diet

1. Increase breakfast intake, reduce lunch and dinner intake, and the daily calorie intake remains unchanged.

2. Increase the intake of relatively low-calorie high-protein foods, such as egg whites, skim milk, and low-fat fish and shrimp. Slightly reduce the intake of refined carbohydrates and change your diet structure.

3. Quit sugar (added sugar), quit alcohol, and quit fruit.

4. Food must be diverse to achieve nutritional balance.

You can only take in two or three meals.

Break the existing exercise pattern

1. If you are always doing low-intensity cardio, you can do strength training (even just using your hands is okay, don't limit yourself to the gym).

2. If you are always using equipment training, you can add high-intensity cardio to the plan.

3. If you are always training with few rest days, you can suggest taking a week off training, but during this time, you still need to ensure healthy and clean eating.

Finally, Jere thinks it's very important to control your emotions. I believe that as long as you put in the effort, your figure will change and your temperament will also change, becoming more confident and upward. Don't over-focus on the meaningless numbers on the scale. The mirror and temperament are the references that reflect your changes.

Of course, getting enough sleep is also important, good night, everyone.

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Author: Jere the Beef-Loving Son, bringing you a journey of carefree exercise.