Can you get through the plateau period with normal eating

No, ** is a long-term insistence on things, the plateau period is also thin, but it is relatively slow, and the diet still needs to be controlled below the demand. I started the second semester of my sophomore year of high school, so it's not difficult to stick to it! I used to be very distressed, 160 but 180 pounds.

In order to look good in college, make up your mind**. Eat boiled vegetables every day, not staple foods, but you can eat whole wheat toast, limited to one tablet a day. You can drink yogurt.

No oil, no snacks, no fried food, no drinks. Keep at it. I persevered like this for 16 months and lost 73 pounds...

Meat is only eaten chicken, peeled, boiled in plain water, no oil, put a little salt. Eggs are boiled and only egg whites are eaten. The fish is boiled or steamed, without oil, with only a little salt.

Don't eat fruits that are too sweet and high in calories, such as durian. You can find out the calories of the fruit. In short, as long as the daily calorie intake can maintain the basic metabolism, it is enough.

You can't eat too much of all of the above.

Hehe! Sandy has such perseverance and can stick to such a healthy eating method for 16 months, which is amazing! However, now there are more scientific methods that can help serious people in a simple, effective and healthy way.

It is to use high-nutrition and low-calorie all-round nutritional meal replacement, replace two of the three meals a day with delicious shakes, and then supplement vitamins and minerals to improve energy metabolism, burn fat, dissolve waist and abdominal cellulite, and eliminate edema in the lower body, and pure plant extract essence that can shorten the plateau period, activate cells and accelerate metabolism! Easier and tastier

Two ways to break the plateau.

The plateau period is the stagnation period, and after a period of time, it is found that the middle weight and body fat are no longer decreasing, that is, it has reached the plateau.

Note that the plateau is not your initial weight, it is your weight for a certain period of time, which does not mean that you have failed.

Bottom line: A plateau is when the body is self-regulating. The body is protecting you!

So don't rush to break the plateau, pay more attention to the feedback your body gives you. Undesirable plateau method Dieting platform method: Put it at the top because it is the most unhealthy, some sisters will choose to eat very little, lower than the metabolism of the way to eat, after a period of time the aunt does not come, ** may also become worse, there are various problems in physical function, but the weight does not fall, and may even gain weight, the gains outweigh the losses.

Dieting ** is not advisable, undesirable, undesirable!! Exercise platform method: If you have not slackened in your exercise, but your weight and circumference have not changed, you may need to reflect on your exercise structure (how to adjust it later).

Consistent exercise means that you exercise continuously for more than 60 minutes 3-4 times a week, with only a short break in between. For example, exercising once or twice a week is not called continuous exercise; Running for more than 60 minutes at a time can have a great fat loss effect, but if you run three times a day for 20 minutes each time, it's just a good lung capacity...Another example is 30 minutes of ab training every day, and 30 minutes of body shaping training is not enough.

Breakthrough Plateau Method Step 1: Adjust your diet. Breakfast:

A little trick, if you generally have a starch-based breakfast, then at this stage you should replace it and supplement it with high protein and vitamin content. Common starchy breakfasts generally include: porridge, white rice, noodles, steamed buns, etc., which can be replaced by:

Oats, corn, purple potatoes, coarse grain rice, eggs, nuts, vegetables, etc. Lunch: Eat yourself with the same daily intake of staple foods, protein, and vegetables.

Snack time is between breakfast and lunch, and between lunch and dinner. With less oil, less salt, high protein and low-carb water, it is best to cook rice with a 1:2 combination of white rice and coarse grain rice!

All replaced with coarse grains rice more! Eat more meat, eat more meat, eat more meat! Don't let yourself go hungry at noon at this stage, eat to your heart's content!

For example, I change rice to porridge, and a certain amount of meat to vegetables and the like (I sometimes eat porridge with cold dishes.) Mainly light food. Give yourself an open day every week, eat whatever you want, and exercise a little more!

Adjust the structure of the movement. Adjust your mindset.

Weight loss, the body's energy intake and expenditure into a new balance, is the main reason for the plateau.

1: Usually some people** adopt a pattern of dieting and crazy aerobic exercise, which leads to muscle loss and a decrease in basal metabolism, which leads to a decrease in the body's energy expenditure.

If this is the reason, you should not start with reducing energy intake, but with the aim of improving basal metabolism.

The specific method is to increase the time of strength training, increase muscle mass, and improve basal metabolism.

2: Diet. During the fat loss period, it is not only necessary to focus on the reduction of total energy intake, but also to pay attention to the dietary structure. Maintain a sensible diet. A high-protein, medium-carbohydrate, low-fat diet can be adopted.

So: when encountering a plateau, everyone's situation is different, if it is a scientific fat loss method, then it is okay to reduce a little energy intake or increase exercise consumption. If the basal metabolism decreases due to unreasonable exercise and diet, then you should start by increasing your basal metabolism, because if your basal metabolism is very low, continue to reduce energy intake, or increase exercise consumption, which will make your basal metabolism lower and lower.

Even if it's successful, it's relatively easy.

Two ways to break the plateau.

No, the plateau should be eaten to give the fat a reaction process.

What to eat during the plateau period I am an expert, in my personal experience, I have encountered the second plateau period, I believe that there are many treasures here will encounter the second flat period, ** it is a long-term thing to adhere to. No matter how many plateaus we encounter, we must work hard, eat more bananas and other foods every day, eat some boiled vegetables at night, and jog for an hour and a half. Believe that we are in the best years.

Be sure to slim out a lightning bolt. Let's not let ourselves down. 1) The first way to get my fitness is to keep a correct squat position.

Use the same span as the width of the shoulders, and the same hands, or cross the prime minister's grip and hold it in front of the chest. Body squat, so that the thighs are parallel to the ground, this is a squat pose. Then get up and stand up while one leg is straight and raised up to the back, return to the squat position when squatting again, get up again, and then lift the other leg.

2) I summarized that a lot of sweat will flow out when you are exercising, so you should replenish water in time, and drink more water every time you drink a small amount of water. It is unscientific to wait until you are thirsty to eat. Before the workout is over, slow down until your heartbeat and breathing are stable before completing the workout.

Don't stop exercising abruptly, give your body a period of relaxation before stopping exercising. Many people sweat a lot after exercising, so it's unscientific to take a shower right away. They should wait at least half an hour before showering.

We must have a good attitude during the ** period, I never eat spicy food or have to serve the greasy food during the ** period, I feel that since we want to **, we must have a one-time result, so I suggest that the baby must be carried out in a healthy way**.

**The plateau period is not only to eat normally, but also to pick and eat, in order to quickly get through the plateau:

1. Control total energy, reduce carbohydrate and fat intake 2, and improve the functional ratio of protein (20-30%)

Reducing carbohydrate and fat intake means increasing the energy supply ratio of protein, under normal circumstances, a normal person's protein energy supply ratio is 10%-15%, and if you need to increase the protein energy supply ratio to 20%-30% during the ** period.

3. Pay attention to supplementing vitamins and minerals.

B vitamins, which are directly involved in the transformation of matter or energy, so people need to pay attention to vitamin and mineral supplements.

4., pay attention to adequate water (2000cc).

5. You can also eat more nutrients such as carrageenan, sodium alginate, taurine, chromium picolinate and other ingredients.

The best principle for breaking through the plateau: reasonable diet and nutritional adjustment and scientific and continuous exercise.

**The core law: the energy intake is less than the energy consumed, and long-term persistence will be successful.

In the process, after the weight drops to a certain value, although it continues, the weight does not continue to decline for a long time, which is called the plateau period. This is because in the process of human being, the body should maintain basal metabolism and avoid complete energy depletion, and when the energy consumption in the body reaches a certain level, the body will produce protective inhibition.

The plateau period is a normal phenomenon, and everyone will have a plateau in the process, but the length of time is different, some people only have a week, and some people have up to a few months. But what is certain is that as long as you stick to the end and break through the plateau, the weight will continue to fall. However, after entering the plateau period, the weight loss will be small due to the relatively low body fat.

After the plateau, some people think that it can no longer be reduced, so they lose confidence and patience and give up**. In fact, at this time, we should continue the previous way, keep the results that have been reduced, and summarize the current method to see that it can be strengthened. For example, the current method is diet-based, so you should increase the amount of exercise while dieting; Or adjust the type of diet while the total amount of food remains the same, eat less meat, eat more celery, rape, leeks, cabbage, carrots, lentils, peas, eggplant, green peppers and other vegetables, and replace some polished rice and white noodles with fresh corn, sweet 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 the intensity on the original method, so that it is easier to break through the plateau period.

You need to find the Bole of your life.