How to break through the bottleneck period of fat loss? How to break through yourself when you lose

In the process of **, different people will have different experiences, some people can smoothly lose their desired weight, and some people will encounter a bottleneck or plateau in the process of **. In this process, you may be consistent with the original diet and exercise, or you may even increase your ** strength, but the weight has not decreased, and you have been hovering at that number.

In this case, there is only one way to break through, and that is to wait and keep working hard. It is not until I slowly get through this bottleneck period that I can continue my work more healthily.

At this time, you must not give up your exercise, and then you must not be able to eat because there is no movement and no change, just want to say that it doesn't matter if I eat more, in fact, after a period of time, he will definitely be reflected in your body.

The bottleneck period is long and short, some people are a week, some people will even grow up to a month, this is also a test of yourself, if you really want to be beautiful, you want to lose weight, then you can only persevere, you can buy a small size of clothes you like very much to hang at the head of your bed, every day before going to bed or after getting up, look at the clothes and tell yourself that my goal is in**, give yourself a spiritual encouragement, in order to be able to persevere.

Of course, there are many people who will choose to break through this bottleneck with the help of external forces, such as taking some drugs or fasting for a few days or even long-term glucose fasting, in fact, this method is very irrational, although he may be able to produce immediate results immediately, but at the same time, it will also harm your body, and even may make your previous efforts burn, and immediately regain weight in a short period of time after losing weight.

I still recommend following the previous healthy ** method and continuing to stick to it. Health ** is actually a drudgery with no shortcuts, if you want to be healthy and beautiful, then you can only suffer a little more yourself.

Very simple. Whether you are exercising or dieting, you can choose to increase your intensity or change your way in the short term when you encounter a bottleneck.

We all know that it is easiest to lose the scale at the beginning, because our sudden dieting or exercise will make our body lose water, which is the so-called water loss. But after losing a few pounds of water fat at the beginning, it becomes more difficult, because the rest can be said to be the fat that entangles us. <>

If you are exercising**, if you start with an hour of exercise a day, then you can adjust to two hours or two and a half hours when the bottleneck period occurs.

Because our body's adaptability is very strong, when you adapt to the first hour of exercise, then the consumption it brings to you will decrease, so the amount of exercise must be increased little by little under the condition of physical condition, otherwise it is difficult for your weight to decrease, and exercise ** must be persisted for a long time, it is difficult to see obvious results within one or two months.

If you are on a diet, then when you reach the bottleneck, you should also have to control your diet, if you are half full at each meal, then you can change to skip lunch and try not to eat at night.

I basically don't exercise much, but if I don't eat for a few nights in a row, I lose a little weight, so I personally think that dieting is a more effective way than exercise. If your bottleneck period is really difficult to pass, then you can also go to the beauty salon to carry out the system, or choose some drugs with better effects to assist your **plan.

**This thing is important to persevere, you can't give up impatiently because there is no change in weight for a while, believe that you can lose weight, as long as you work hard to survive the so-called bottleneck period, you will definitely succeed in counterattacking.

**Generally, there is a bottleneck period, so you should persevere, so that you can break through the bottleneck period and achieve the ideal **effect, and you can also cooperate with the way of exercise**, and the effect is also worth affirming.

Cause analysis. There will be a bottleneck period, which is a bottleneck period that everyone will encounter, and you can achieve the desired effect by getting through it.

Initiatives are proposed. You can maintain a normal diet and pay attention to the way of the best, so that you can smoothly pass the bottleneck period and achieve the desired effect.

Precautions. Don't blindly follow a diet, otherwise even if you pass the bottleneck period, you will not be able to achieve the desired effect.

Eat enough protein and increase your strength workouts. Because you have lowered your metabolism in the early stage.

Don't give up when you reach the bottleneck, keep persevering. Add 1 some aerobic exercise. In terms of diet, adjust it again, eat more coarse grains and coarse fiber.

The amount of activity has also been slightly revised. Intensify your exercise a little. If you keep persevering, there will be a windfall.

Although your weight has not changed, others will look like you are thin because your muscles are tighter.

**When I reach the bottleneck period, if I want to break through myself, I think the garbage should increase its efforts on the road. Eat less and exercise more.

When it comes to the bottleneck, it is the human body's functions that are challenged. If you usually exercise a lot and your diet is well controlled, then you need to take care of your body during this period, so that your body can have a full recovery period, and then start again**.

**When you reach the bottleneck period, you should continue to do what you should do, put your mentality well, and persist for a period of time to break through.

**If it's a power outage, my advice to you is to increase the amount of exercise every day and increase high-intensity exercise.

After that, the diet became more modest.

When it comes to the bottleneck period, you must also rely on your own perseverance to break through.

The stage is about a month after the first month, this is the emergence of a really long plateau period, at this time the human body has fully adapted to the metabolic habits of the body during the period, so the weight falls to a certain extent and begins to maintain balance, at this time to break the means of passing the plateau period to begin to intensify, in addition to increasing the intensity of exercise, the daily diet structure and intake should also be changed, and the usual dietary intake is reduced again, in order to break the role of the plateau. In short, everyone will encounter a plateau during the period, as short as a week, as long as several months, as long as the calories intake is guaranteed to be lower than the calories consumed by the body, it becomes easy to quickly get through the plateau.

As usual**, control your diet and strengthen exercise, as long as you pass this bottleneck period, it is easy to lose it.

I'm also in**, but it's more difficult, to control the diet, eat less, exercise more, keep your mouth shut a lot, it's not easy for me.

The breakthrough of the bottleneck period of exercise can be achieved by changing the mode of exercise, increasing the intensity of exercise, increasing the duration of exercise, changing the frequency of exercise, etc. In addition, the process can be accelerated by changing dietary habits, increasing nutrient intake, increasing protein intake, etc.

You can break through the bottleneck period by adjusting your diet and increasing the amount of exercise.

1. Adjust the diet structure: dieting is very helpful, and it has a quick effect. But when the body adapts to a certain amount of food, it is easy to enter the bottleneck period.

Further reducing the amount of food can break through the bottleneck period, but it is too harmful to the body, affecting the function and inducing constipation. Adjust the dietary structure, rationalize the diet, reasonable meat, vegetables, eggs and milk, improve gastrointestinal motility, promote digestion, accelerate fat burning, and break through the bottleneck period.

2. Increase the amount of exercise: After the body adapts to a certain amount of exercise, it will enter the bottleneck period, and increasing the amount of exercise can break through the bottleneck period as soon as possible. Appropriately adjust the rhythm of exercise, prolong the exercise time, speed up the body's metabolism, consume calories, and break through the bottleneck period.

**It should be done gradually, not in a hurry. It is easy to cause fetal dysplasia. You can eat small, frequent meals and eat a variety of meals.

1.Strengthen exercise: By strengthening exercise, you can improve the body's metabolism and speed up the rate of fat burning, so as to quickly break through the bottleneck period.

2.Reasonable adjustment of diet: By adjusting the diet reasonably, you can reduce the calorie intake, thereby reducing the accumulation of fat and speeding up the process.

3.Increase exercise intensity: By increasing exercise intensity, you can improve your body's metabolism and speed up the rate of fat burning, so as to quickly break through the bottleneck period.

4.Strengthen psychological regulation: By strengthening psychological regulation, self-motivation can be improved, and perseverance can be enhanced, so as to quickly break through the bottleneck period.

Just stick to it, don't deliberately seek to be fast.

The professional guidance of senior dietitians fully combines the different conditions of obese patients to help them get through the bottleneck period reasonably and effectively; Professional nutritional supplement products, scientific and reasonable formula, balanced nutritional ratio, healthy, high-quality and efficient; Senior nutritionists provide one-to-one health guidance services anytime and anywhere, which are professional, detailed, healthy and convenient.

1. Scientific diet: each natural food has a unique nutritional composition, scientific diet is to help people correctly understand food nutrients, develop good eating habits and dietary methods, abandon the old way of suppressing appetite, refusing food, single diet and other ways to achieve the best results, scientific intake of food nutrients, so as to ensure healthy physical fitness.

2. Balanced nutrition: Balanced nutrition is the foundation for achieving a healthy body, and the dietary guidelines for Chinese residents require the human body to consume more than 30 different healthy ingredients every day to ensure that the body's nutrition is sufficient. However, with the acceleration of the pace of social life, most people are far from meeting this standard, which will affect physical health and greatly increase the probability of suffering from various diseases in the long run.

Balanced nutrition is based on this, and it is recommended that people reasonably choose high-quality and healthy nutritional supplements according to their individual nutritional needs, so as to maintain health, prevent diseases, and enhance physical fitness.

3. Moderate exercise: Human beings should insist on about 60 minutes of low-intensity, rhythmic aerobic exercise every day. The participation of oxygen can maximize the consumption of energy, accelerate metabolism, and burn fat.

Scientific studies have shown that long-term adherence to moderate aerobic exercise can relieve stress, reduce weight, prevent cardiovascular and cerebrovascular diseases, prevent osteoporosis, strengthen cardiopulmonary function and other benefits. However, it should be noted that excessive aerobic exercise can easily overwork the muscles and affect human health.

Precautions.

1. The staple food is not that it cannot be eaten. The premise is to eat more green vegetables, not only can **, the vitamins in green vegetables can also promote delicate and smooth skin. There is no need to refuse meat.

Meat is mainly used to provide energy, and its effect on gaining weight is much less than that of sugar. People often think that eating more meat will make you fat, which is wrong.

2. It is strictly forbidden to consume sweets, wine and fruits with high sugar content. Sugar is the main ingredient that promotes people to gain weight, and it is an important component of human nutrition. Choose the **** product appropriately.

The selection principle is pure plant, does not contain lead, mercury and other heavy metals, and is free of *** products.

Many mm will have this problem, **to a certain stage, how can the weight not go down, maintain a number for a long time, then this means that **has reached a plateau, if we encounter this period, what should we do?

Why did I encounter a plateau in the process?

The plateau phase is a self-protection mode of the body. The body does not let our weight lose indefinitely, and after a certain amount of weight loss, it will adjust itself, improve the utilization of food, and reduce the body's metabolic rate.

In this way, the energy expenditure is reduced, breaking the previous inequality of "energy intake is less than exertion", a new balance of lower energy is reached, and the weight is no longer lost.

How to successfully break through the plateau?

1.Enrich your diet.

For the sake of **, you must have given up a lot of food, but when you encounter a plateau, don't be so strict with yourself anymore! Change the status quo of blindly eating only vegetables or fruits, otherwise the result of partial eating will not only cause unhealthy health, but also stagnate the effect because the body does not have enough protein to break down fat. The best way to maintain a healthy body is to return to a balanced and healthy diet.

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.Drink plenty of water.

It is recommended that you drink 2000cc to 3000cc of water every day to maintain a daily urine output of 1500cc to 2000cc. Drinking plenty of water can suppress your appetite and also keep your body hydrated.

4.Persistence, persistence, persistence.

Don't start to retreat because you have encountered a plateau, you must know that this is a step in the process, what you need to face the plateau period is positive, don't be anxious, don't be anxious. Survive this period steadily, and you will gain a more perfect body!