Fat loss platform period how to break through the fast breakthrough weight loss platform period

You've been exercising and usually watching your diet, and you've spared no effort in doing whatever it takes to help you achieve your ideal weight. But one day, the number on the scale just doesn't stay the same anymore. This is really frustrating! It is actually extremely normal to not experience any change in weight for a few days or even weeks, and you will encounter this at some point in the fat loss process. Take some time and analyze the reasons for the appearance of a fat loss plateau. Next, you can try the following methods to break the weight loss bottleneck and get your body back on track with weight loss.

Adjust your exercise program

If you keep repeating the same exercise, your body will become more and more relaxed in doing this exercise and burn less and less calories. Add some new exercise programs to diversify your exercise regimen and you will reap the benefits. 1. When walking or jogging normally, add some interval training, which can significantly increase the calorie consumption. 2. Attend different types of fitness classes or try different forms of activities. 3. You can find many free fitness videos on some websites. Try a different exercise every day. 4. Make an appointment with a personal fitness trainer to learn new fitness ideas and rework your exercise program to enhance your weight loss.

Strengthen strength training

The greater the proportion of muscle, the more calories you burn each day, which is more conducive to weight loss. Add strength training or resistance training to your exercise program to optimize muscle proportion. 1. Strength training does not necessarily require an expensive gym membership. You can start with affordable light dumbbells for strength training. 2. Do more light lifts to prevent adding too much muscle. 3. Women often worry that weight training will make their muscles too full. In fact, this doesn't happen unless they do it intentionally. Women lifting weights will gain muscle, but the muscles will not bulge because the testosterone levels in women are lower than in men. 4. There are also many strength training exercises that can be done without equipment at all, which include push-ups, squats, pedals and dozens of other training methods.

Change your diet

People are used to eating the same foods day in and day out, so life can be boring and it's easy to overeat. In addition, the body gets used to these specific foods and can easily digest them. In order to break through the weight loss bottleneck, you may need to adjust your diet. 1. Add some new foods, especially vegetables and fruits, to your daily diet. 2. Change your eating routine. Eat the heartiest breakfast, or eat fewer meals, instead of three big meals a day, you can split them into six meals. 3. Eat less and more meals a day can keep the metabolism running. 4. Change the plate for food. Contrary to your usual dining habits, you can use a large plate for salads and a small plate for main dishes. 5. Before going to bed, eat foods containing casein (such as cheese). It takes a long time for your body to digest casein so that your body's metabolic functions are still running while you sleep.

Eat more protein

Many studies have found that protein-rich foods can help dieters lose more weight by increasing satiety, in addition to building muscle. Restructure your diet to increase your protein intake. Consume protein in several meals a day. 1. If you want to increase your protein intake, you need to reduce your carbohydrate and/or fat intake accordingly. Weight loss requires a reduction in each type of calorie intake.

Eat more breakfast

If you always skip breakfast, or eat very little breakfast, it's time to change your habits. Eating a little more in the morning can help you lose more weight. High protein breakfasts have been shown to be particularly effective for weight loss. [14] 1. Have some scrambled eggs or a protein shake every morning. 2. You can also try a simple, convenient high-protein cereal breakfast. 3. Be sure to eat breakfast. The worst breakfast is to skip breakfast, so you have to eat a little anyway.

Make sure to get enough sleep

If you don't get enough sleep, your body will pay for it, slowing down your metabolism and making it easy for you to overeat. If you still wake up feeling tired and unrefreshed, go to bed an hour earlier each day for the next week. This way, the whole person will feel more comfortable, and the number on the scale will start to drop.

Stop dieting for a while

Sometimes the body just needs a break, and many fitness experts recommend stopping the diet for a while as a way to break the weight loss bottleneck. But this does not mean that you eat whatever you see without fear, but rather that you keep your calorie intake at the base level needed to maintain the normal functioning of your body for three consecutive days. For most people, 1,800 to 2,400 calories a day is enough. When you return to your normal diet, you will soon notice a significant improvement in your weight.