How to break through your plateau?

Break through the plateau period of ** can increase the amount of exercise, eat a rich diet, and make reasonable rest arrangements, as follows:

1. Enrich your diet.

In the plateau period, on the premise of trying to ensure that the intake remains the same, or even slightly increase the intake, change the dietary structure and appropriately consume some fats and carbohydrates. This can make the body become active again, and there is hope for breaking through the plateau.

2. Increase the amount of exercise.

During the plateau period, intake and consumption reach a new equilibrium, which can be increased while keeping intake unchanged. Increasing the amount of exercise, if combined with strength training, can also have a boosting effect on the muscles. Increased muscle mass increases our basal metabolism.

3. Stress and sleep.

A study on the relationship between stress and obesity found that 34 overweight obese women only added some stress reduction exercises such as muscle relaxation and deep breathing while maintaining the same diet and exercise during an eight-week experiment.

Notes:

1. Don't give up on yourself. Many people overeat during the ** period, and even stop all exercise when they encounter a plateau.

2. The choice of exercise mode should vary from person to person. Exercise** should be combined with dietary control. Exercise should be consistent and gradual.

3. Do not drink a lot of water after exercise, because after the water is absorbed into the blood through the stomach and intestines, it will increase the amount of blood circulation and cause a burden on the heart.

4. Do not eat within 30 minutes after exercising. Because the blood vessels in the gastrointestinal tract are in a constricted state at this time, eating will affect digestion.

How to break through the plateau.

Ways to break out of the plateau:return to a normal diet; Increase activity and reduce caloric intake; Motivate yourself anytime, anywhere

To overcome the stagnation period, you must follow the stagnation period, revise the plan in time, and the weight will definitely fall again after a period of time:

1. Return to normal diet.

Don't just eat vegetables or fruits, the result of such a partial diet will not only cause unhealthy health, but also make the ** effect stagnant because the body does not have enough protein to break down fat. Therefore, the best way is to return to a balanced and normal diet in order to maintain a healthy body.

2. Increase activity and reduce calorie intake.

When you can't lose weight, please check your diet and exercise level, most likely because you eat too much but don't exercise enough, or you have enough exercise but still too high calories.

3. Motivate yourself anytime, anywhere.

At the door, refrigerator, and desk, put small slogans and photos of beautiful women who are vigilant against themselves; When shopping, buy beautiful clothes that are one size smaller and hang them on the wall, so that even if you encounter a period of stagnation, you will not relax your will, and you must succeed.

Like going down the stairs, you have to go down slowly step by step, usually before you lose your ideal weight, you may encounter several stagnation periods (just like you stop at a certain ladder to rest), but as long as you work hard to break through, after a stagnation period, you will be closer to your **ideal, and it is not easy to regain weight, so we must persevere.

The genesis of the plateau phase is closely related to calories, and the plateau period means that the intake of calories is equal to the consumption of calories, and the overall balance is maintained, and it naturally enters a state of maintaining the same weight. Let's talk about how to break through the plateau.

01 If controlling diet and exercising is reasonable, then the plateau period can be considered as the body is in a stage of adjustment, this time pay attention to the change in circumference, and then stick to it for a period of time, and the weight will drop significantly.

02 Increase strength training and increase exercise intensity. Strength training is especially recommended for large muscle groups such as hips, legs, chest, shoulders, back, and core. The larger the muscle group, the more calories are burned.

People with conditions can do weight training under the guidance of a fitness coach and can break the plateau well.

03 Arrange three meals reasonably: Three meals must be suppressed. When no weight loss is found, it is even more necessary to strengthen the control of diet.

Adjust your diet to eat less meat and avoid fatty meats. If eating meat, it is recommended to eat some fish, high in protein and less oil.

04 Don't eat before bed: I'm sure many people can understand that they don't eat before bedtime. During the plateau, it is common to fast for five hours before bedtime and not eat, but it is okay to drink boiled water.

At this time, we should continue the previous way to maintain the results that have been reduced, and the best way to overcome the plateau is to change and adjust the training plan accordingly, increase the intensity of exercise and control calorie intake.

For example, if the method is to control the diet, you should increase the amount of exercise while controlling the diet; Or adjust the type of diet while the total amount of diet remains the same, eat less meat, eat more celery (leaves), rape, leeks, cabbage, carrots, lentils, peas, eggplant, green peppers and other vegetables, and replace some polished rice and white noodles with fresh corn, white potatoes, potatoes, red beans, mung beans, etc.

Drink no less than 2 liters of water a day. In addition, black fungus, kelp, etc. are all foods that are conducive to fat loss, and it is best to drink skim milk when drinking milk. All in all, when ** enters the plateau period, it is best to increase efforts on the original method, so that it is easier to break through the plateau period.