During the period of weight loss, many people will encounter how to break through this period of time. Let's take a look at these issues that Xiao Bian has to say today.
In simple terms, the platform period is actually the stagnation period of our training results. If you train for more than two months, the effect is significant at first, but no matter how hard you work afterwards, the weight will not change for several weeks, it is likely to enter. The fat loss platform period.
The platform period began. First, the body began to intensify the protection of the muscles, and then lacked energy, mainly relying on fat. Second, the water in the cells stopped losing. Third, the body's metabolic rate continued to decline, the original 300 kcal energy The gap is now only 200 kcal.
With 200 kcals a day, it takes 40 days to consume 8,000 kcal calories. At this time, you don’t see a decrease in body weight. You want 20 kilograms to weigh about 20 pounds. People drink water and this affects the change. Worst. Yes, some people tend to eat slightly more than they did before. There is almost no energy gap.
The reason for the plateau explains why you are talking about why the rebound rate is very fast. You think that when you diet, the nutrients in the cells are too low, causing the loss of water in the cell fluid. Once you increase your diet, the concentration of the cell fluid Immediately increase, a large amount of water will enter the cell, and your body weight will increase by 1-2 kilograms in a day. Especially when you eat more salt, it will make you thirsty. Drink plenty of water and enter the cell. It's faster. But you don't really have to worry about it, because the weight of this rebound is not fat. The problem is that many people take the weight to evaluate, rebound after 3, 4 kg and then gave up, and the result failed to lose weight. It can be said , Weight loss failure is mainly the result of no knowledge.
Hitting the hidden killer of the platform to achieve a breakthrough
1. Pay attention to vitamin and mineral supplements
Next, we talk about supplemental vitamins and minerals. Our friends who lose weight will reduce or control the diet in order to lose weight. In this way, some trace nutrients cannot be taken in time, and the body will appear to be deficient. When participating in energy metabolism, ,
Vitamins and minerals are involved in metabolism as enzymes, that is, if you lack certain substances or vitamins that can lead to confusion in the metabolism of your energy, here are some important vitamins: B vitamins, which are directly involved in substances or The conversion of energy, so that people who lose weight need to pay attention to vitamin and mineral supplements.
2. Note the intake of breakfast
As we all know, eating breakfast is very important. One day's metabolic rate is the slowest in the evening, and the purpose of breakfast is to increase your daily metabolic rate. If you do not want to eat breakfast or eat well, , then your metabolism will be very slow, so the energy consumption will be reduced.
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 hasn't been relieved yet, then look at the habit of not having a snack. Usually it's better to quit!
4. Do not touch caffeine and alcohol
Coffee will increase insulin secretion and cause weight gain, so try not to touch caffeinated beverages. Alcohol is liquid calories, high in calories, and easily absorbed by the body.
5. Increase the amount of exercise
Weight loss depends on diet alone, exercise capacity is enough, we recommend that you exercise every week for 3-5 days, uphold 333 principles, 3 days a week, 30 minutes each time, heart rate 130 is the best. People who want to lose weight exercise is not enough , but the effect of the fat burning on the magic of Oh!
6. 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.
