What should we do to lose weight to the platform? Today we mainly introduce to you how to break the platform.
Is there an over-diet diet?
Some people have used excessive dieting to lose weight, which leads to a decrease in the basal metabolic rate. In particular, excessive muscle loss, the body's activity heat consumption will be reduced, adaptive heat production ability will also decline. The obvious loss of muscle also means muscle glycogen and Intramuscular fat has a reduced ability to “buffer” food calories. In short, these changes may make it harder and harder for you to lose weight later.
In this case, we must first properly increase dietary caloric intake (although it is to lose weight, we must eat more at the time of eating, blindly eating at the tip of the table, you will increasingly find yourself walking into a dead end), The basal metabolic rate of 'hunting down' is the first to eat back.
People in the case of low calorie intake, the basal metabolic rate will decrease, the body hopes to reduce calorie consumption, to adapt to food shortages (the body feels this way). However, there are two common misunderstandings for excessive dieting that leads to a decrease in the basal metabolic rate.
The first is that the basal metabolic rate will decrease very dramatically or even indefinitely. This is actually not. In general, even a very low calorie intake can only make the basal metabolic rate decrease by up to about 20%.
The second is that the so-called 'deception meal' can restore a reduced basal metabolic rate. In fact, this depends on how long you have been excessively dieting. If you have a long time, then from the research data, even if you resume normal diet, the basal metabolic rate is completely restored. It often takes several weeks.
Breakthrough platform method
Hit the platform to hide the killer, to achieve a breakthrough.
1. Be careful of hidden heat
Jams and most seasonings, such as tomato sauce, barbecue sauce and salad dressing, all contain sugar or high-fructose corn syrup. These calories are accidentally eaten into the stomach. Don't underestimate the amount of time you eat each time. Accumulated The power is very scary.
2. Carefully ignore the heat
Avoiding watching TV, reading or writing, and eating at the same time often leads us to ignore how much we eat into our stomachs and overdo it in the blink of an eye. It's best to eat only three meals a day and pay attention to the time it takes to eat. To record how much 'parts' to eat and 'calories'.
3. Reduce the amount of food
Eat a piece of whole grain bread or eat a bowl of rice. The reward is that the scale on the scale is indented again. If it has not been reduced, then look at the usual habit of not eating snacks. If anything, then it is best to quit!
4. Do not touch caffeine and alcohol
Coffee increases insulin secretion, which leads to weight gain. So try not to touch caffeinated beverages. Alcohol is liquid calories, high in calories, and easy for the body to absorb. Drink alcohol carefully, be careful of beer belly, or not drink.
5. Drink plenty of water
It is recommended that you drink 2000 cc to 3000 cc per day, so that daily urine volume is maintained at 1500 cc to 2000 cc. Drinking more water can suppress appetite, but also can maintain adequate moisture in the body.
