I believe that many of the beauty in the process of weight loss through exercise have encountered weight loss plateau, that is, after the weight loss to a certain value, continue to exercise to lose weight, but the weight in a longer period of time are no longer continue to fall. So what should we do when we encounter this plateau?
Increase the amount of exercise
If you keep the same amount of exercise for a long time, your body will gradually adapt, so that the calorie consumption will also gradually decline, there will be a plateau period of weight loss. At this time can be appropriate to increase the amount of exercise, such as the previous daily exercise only 30 minutes, now can be increased to 40 minutes or even longer, can help to pass the weight loss plateau. It is important to note that the increase should be gradual, do not increase the amount of exercise at once to the extent that the body can not be loaded.
Increase anaerobic exercise
If the previous only through aerobic exercise in the consumption of calories, burning body fat, you can add appropriate anaerobic exercise after the plateau, such as equipment strength training, sit-ups, push-ups, etc.. After 30 minutes of strength training, then 30 minutes of aerobic exercise, can enhance the fat burning effect, for breaking through the plateau is helpful.
Change the way you exercise
Exercise to lose weight after encountering a weight loss plateau, you can try to change the way you exercise, not just one kind of exercise, like the previous habit of running, cycling, then may wish to try yoga, rope skipping, swimming. Changing the way you exercise can break the body's rigid balance, which is more helpful for breaking through the weight loss plateau.
Adjust the diet structure
Do not think that eating only vegetables or fruits can help promote weight loss, but in the long run it is easy to make the weight loss effect stagnant because there is not enough protein in the body to break down fat. If you are eating more fruits and vegetables or starchy foods, you can switch to high protein foods such as chicken and duck, fish, shrimp and shellfish, and increase high fiber foods such as cucumber, celery, corn and soybeans.
Reduce food calorie intake
The appearance of the weight loss plateau period may be due to excessive calorie intake in the diet while exercising to lose weight, it will lead to no effect of exercise to lose weight. So you can properly reduce the calorie intake of food and avoid taking high-calorie food.
What to pay attention to during the plateau period of exercise weight loss
Adhere to the exercise weight loss
The most important thing is not to give up during the plateau period, because halfway through the process will make the previous efforts go down the drain. And the stagnation period usually does not last long, usually 2-3 weeks to a month or so. As long as you can get through this plateau period, the weight will continue to fall.
Timely Adjustment of Exercise Weight Loss Program
When you notice a plateau during exercise weight loss, you should adjust your exercise program in time, either by increasing the amount of exercise or changing the way you exercise, or even by adjusting your diet.
Maintain a good state of mind
It is important to have a good mindset in weight loss, to adjust your mindset when you encounter a weight loss bottleneck and understand that this phenomenon is normal, so that you can easily continue to persist.
