Stop Exercising and Losing Weight, 8 Methods to Break Through the Weight Loss Plateau
Let's talk about the plateau period in weight loss! Sisters, you must hold steady!
I used to lose 2 months and more from 130+ to 108 kilograms, then got stuck in the plateau period, , ,
No matter how I eat less and move more, my weight doesn't go down, and my body shape hasn't changed. My goal is to break 100! I'm so frustrated that I'm about to have a hair fall-out: )
I adjusted my weight loss strategy and finally broke through the plateau period after 3 weeks, my weight successfully dropped to 95 kilograms. I've compiled the following 1000-word experience to help you overcome the plateau period, from the reasons for it to the experience summary!
This is the plateu stage that I finally experienced after readjusting my plan:
1. How to identify if you've entered a plateau period?
Just started dieting for a few days, and you claim you've entered the plateau period, which is a misunderstanding of the plateau period. The real plateau period basically has the following three characteristics:
1. It's been reduced for more than a month, and the initial weight reduction was significant.
2. Currently, the weight hasn't dropped, and it may even rebound by a few kilograms. Body fat and circumference also haven't changed.
3. The duration is relatively long, at least half a month or more.
Let's talk about how to break through the plateau period:
✨ Mindset – Only you can defeat yourself ✨
Why is this 'useless' mindset mentioned first? Because weight loss really requires perseverance, and the plateau period is really a war between you and yourself. I can really understand this frustration – eating only boiled vegetables every day, and still exercising for 3 hours, it didn't seem to have any effect before. Now it's completely useless, I'm almost crying, so I want to tell you that there are a few things that are very important during the plateau period's mindset:
1⃣️ Acknowledge your weight loss goals and affirm your achievements: Abandon the superficial focus on being thin, don't be tormented by obesity and poor body shape, you need to understand that thin ≠ good figure ≠ beautiful ≠ healthy body.
2⃣️ Learn to enjoy the process and the food itself: Don't treat weight loss as a goal, but rather a natural habit.
3⃣️ Find other things to make yourself happy: Constantly weighing yourself – it's almost as stressful as KPIs! Don't let your mood be messed up, remember to shift your attention and find some fun!
✨ Dietary – Change Dietary Structure ✨
1⃣️ Adjust diet + change nutritional ratio
Diet structure refers to the proportion of fat, protein, and carbohydrates. Besides eating low-GI staple foods and protein meat, we often ignore another very important factor – fat. When we see fat, we're afraid! This is a mistake. Fat loss definitely requires sufficient intake of healthy fats. Every meal should contain fat, such as olive oil, avocado, nuts, etc. You can use olive oil when cooking.
2⃣️ Appropriately add 'cheat meals' for greater efficiency.
It's really useful to have cheat meals, provided that you've always eaten healthily. So, it's recommended to have one cheat meal per week, eating the foods you normally can't have, one meal is enough, but don't overeat – don't let it turn into a disaster!
Here's my three meals check-in:
3⃣️ Also, control your cravings.
If I eat little, I'll gain weight ten kilograms. Even if I drink water, I'll gain weight. What can I do? Of course, your diet structure is out of balance, such as strict dieting or only eating low-calorie vegetables and fruits, short-term, I can lose a few kilograms, but in the long run, it's still allergies and illness...
Therefore, scientific nutrition is very important.
Increase B-vitamin foods, staple food choose corn and other coarse grains; increase protein foods, can eat fish meat, shrimp meat etc. white meat;
Drink plenty of water, at least 3000c per day; at least 12 kinds of food per day, don't eat too single.
✨ Exercise – Adjust Exercise Type ✨
80% of the girls feel that weight loss is not effective because they exercise too little – they exercise 3 hours of weightlifting every day, but it didn't have any effect... Excessive training will increase appetite, and the burden on the body will also increase. It makes you exhausted and ineffective, so it's better to adjust the plan and shorten the training time.
Secondly, change the exercise pattern. If you used to control diet + running for weight loss, now you can change the speed and duration of running. Or you can switch to other intensity training, such as HIIT, jumping rope, aerobic dance, carrying equipment, climbing mountains, meaning change your original exercise method, challenge the body's movement intensity, you can break through the bottleneck!
Finally, you need to take adequate rest! High-intensity training plus ineffective weight loss feedback will only increase your worries, so focus on recuperation for a while, and you will get unexpected results. This is not to give up on weight loss, but to adjust your state and welcome the next round of challenges with a new look.
✨Finally, a rant about everyday life✨
❤ Happy is the most important thing
Just like my aunt comes to her period, the body will store a lot of water, causing weight gain. If the carbohydrate and salt intake on that day is high, it will also cause water retention. Not everyone is made of water, all humans are made of water!
So, don't calculate calories! Don't weigh yourself when you haven't eaten, as long as your diet and exercise are correct, the plateau period will eventually be broken!
❤ Keep a calm and peaceful attitude, give yourself a little leeway.
Some people say, 'I haven't weighed myself for a week! My mood is about to collapse... Losing weight too quickly can also rebound quickly! Weight loss is never the whole of life. Eat well, a calm and placid water flow is also fine, weight loss is never a lifelong thing. Don't panic and rush around.
☝️That's it!
I'm going to the gym, I've organized so much, don't just collect, pen-pen hahaha
Above all, this is the experience of me through nearly a year of practice, I hope some of the suggestions I mentioned can inspire you ~
Be sure to like and collect, let more people pursuing healthy weight loss see ~ I hope everyone can achieve their ideal figure as soon as possible!
