How to break through the weight loss platform period How to break through the weight loss bottleneck period

Hitting a plateau can be a frustrating thing to do, but in reality it is not that difficult. The foundation of all successful diets, however, consists of many of the same principles, and in this article, some of the key points about dieting will be discussed. Want to easily cross the weight loss stagnation period? You need this nutrition plan guide

Remember that energy balance is key

Regardless of gender and goals, it is important to remember that, first and foremost, energy balance is the most important variable in the weight change equation. If you want to lose weight, you need to create a negative energy balance. On the other hand, if you are interested in gaining weight, you may need to maintain a balance between energy intake and output when you are eating, or take small, frequent meals.

Consume the right amount of protein

As most people know, protein is essential if you are to increase muscle mass, improve muscle definition or diet successfully. This is because protein provides the amino acids needed for muscle growth, while limiting the amount of muscle lost when dieting. In addition, several studies have shown that protein is not only more satiating than other ingredients, but also allows for better control over the type and amount of food choices.

Carbohydrates are also very important

For weight loss, carbohydrates are often the first option to be removed. While doing so may be one way to lose weight, it is not the only way. Essentially, if you exercise regularly, then you can consume more carbohydrates. Conversely, if you are constantly sedentary, then overconsumption of carbohydrates can be problematic because you don't need them to burn energy. Based on all of the above, it is recommended to use carbohydrate cycling instead. Simply manipulate the amount of carbohydrates consumed according to the activity holding level. Assuming recent training has been heavy, increase carbohydrate intake to help burn more calories. Relatively on less active days, your calorie intake can come from protein and fat, while reducing the carbohydrate content. In either case, you can keep the same portion of calories, but just adjust the ratio of nutrients based on activity level and carbohydrate requirements.

Reduce calories in order

People who want to lose weight lose too many calories in a short period of time, and he says this is a disservice to the body. No matter how much enthusiasm and motivation there is, most people still cut their calorie intake in half first. The result is that after a week, not even one kilogram is lost. When you drastically reduce your calories at once, initially, the body will respond by losing weight. However, within a week or two, the body adapts to the survival mechanism, which means that you consume fewer calories than expected, so the weight loss stops. If this is the case, then you need further to reduce calories, the result will only be more tired and harder. It is recommended to radically reduce calories and start with 20% of your normal calorie intake, in favor of a 10-20% incremental reduction. Doing so will help reduce calorie intake, but will not reduce the number of calories consumed. From a hunger perspective, a reduction of only 20% is completely manageable. For example, a 20% reduction from 2500 calories would result in only a 500 calorie reduction, or the equivalent of 1 meal. From here, you can further adjust the calorie intake based on how your body responds. If you don't lose weight as quickly as expected, then just reduce your calories by 10% until you find the optimal balance.

Take regular breaks from dieting

Stagnation periods are the number one reason for dieting failure. In most cases, it is often caused by too much restriction, prolonged restriction or a combination of both. When you diet and restrict calories, the body adapts by reducing energy expenditure, indicating weight loss to the point of stall, but this can be avoided by taking regular breaks. By taking in normal calories on a regular basis, think of it as giving your body a break. After a short break, you can still resume your normal dieting habits and continue to lose weight.

A Simple Guide to Developing a Nutrition Plan

On the surface, the concept of weight loss is actually quite simple: eat fewer calories and exercise more. But this is not an easy task for many people. It is suggested that a more cerebral approach can be taken, recognizing common mistakes before preparing to diet. By focusing on these points, you should be able to develop a nutrition plan that works for you on your own.