Weight Stasis May Be Entering a Weight Loss Plateau, Break Through the Plateau with These 3 Steps!
Recently, many friends who are dieting have private messaged asking: During the five-day detoxification period, the weight loss effect is very significant, the meat is dropping pound by pound, but recently, the weight doesn't change at all, no matter how not to eat or not to drink, there is no effect, they start to doubt themselves 'I might be born to be a fat person', 'I might not be able to lose weight'...
Similar responses are quite common. Let's now explain what's going on!
If you encounter this situation, firstly congratulations, you have successfully reached the weight loss platform period, and it also indicates that you have achieved a phased victory! As long as you break through the platform period, the path to weight loss is not far away…
So how can we smoothly pass through this platform period?
First, let's understand what the 'weight loss platform period' is.
The 'weight loss platform period' is also known as the 'weight loss stagnation period'. The appearance of the platform period is mainly because of a long-term maintenance of the same diet + exercise, the body gradually adapts and self-regulates to achieve a 'relatively balanced stage', which causes the daily weight loss effect to gradually decrease or even stagnate. Simply put, it means that after the weight loss reaches a certain value, continuing to use previous weight loss methods has no effect, the main manifestation is that the weight does not change significantly over a long period of time, and the key is that the weight does not show obvious changes for a long time.
Will the weight loss platform period last for a long time?
The length of the platform period is not fixed, it is generally about 2 months, but the specific time length varies depending on the individual, some people take up to 3-6 months, some people only need to experience 7-15 days of physical stagnation period. However, no matter how long the platform period lasts, as long as we use appropriate methods and persevere through this period, the weight will continue to decrease and ultimately achieve our weight loss goals.
How to determine if you have entered the weight loss platform period?
You eat roughly the same every day, and the variety isn't much, the weight hasn't decreased basically;
You maintain a certain level of exercise, and the weight doesn't fluctuate much;
The weight data remains unchanged for a period of half a month, a month, or even longer, instead of just changing for two or three days.
If you experience any of the above three phenomena, then you have entered the weight loss platform period.
So how to break through the platform period?
‼️Adjust your mindset‼️
Many people encounter the platform period and become discouraged because they don't see results, so they give up, so a good attitude is very important in weight loss, tell yourself that weight loss is a marathon, not a sprint, control your diet, open your legs, and love to lose weight, even if you don't lose weight, just do your best!!
The platform period is caused by the body gradually adapting to the weight loss rhythm; the easiest way to break through it is to adjust 'exercise + diet'.
Change the exercise method
If you keep doing one kind of exercise, after a period of time, the body will adapt, and continuing to maintain such exercise intensity will not achieve the effect of weight loss.
Let the body gradually adapt to the new exercise pattern, such as: if you have been running for 30 minutes a day + , you can now try intermittent or switch running to jumping rope, aerobics, etc. to break through the already adapted balance of the body, and help break through the weight loss platform period.
Combining various types of aerobic and anaerobic exercise
All changes are to eliminate the memory of the body and break through the platform period.
Adjust diet
In terms of diet, it is recommended to increase protein and reduce carbohydrates, eat a good breakfast, eat a satisfying lunch, and eat less at dinner; choosing a light fast or having a 'cheat meal' is also a method.
Drink plenty of water✅ (2000ml-3000ml a day)
Water can promote the body's metabolism, and it can also help oxygen transport in the body and the consumption of fat, which is more conducive to breaking through the weight loss platform period.
Put a water bottle in your line of sight, don't drink water only when you're thirsty, drink more during the day and don't drink too much water at night.
Don't stay up late✅
Adjust your sleep time and improve sleep, you can put your phone down before 11 pm, and don't scroll on your phone before going to bed.
As long as you persevere in weight loss, break through the platform period
Weight will still decrease
So you don't need to be too worried
You just need to persevere in weight loss and wait
If you lose weight, that's it
