How to overcome the bottleneck of losing weight? Thank you, everyone.

There are some ways to overcome the stagnation of weight loss. Many people who attend weight-loss classes lose a lot of weight in the first month, but suddenly they don't lose weight in the second month, so patients become discouraged and even give up their original weight-loss methods. This is a pity, because it is only a "stagnation period" in the process of losing weight. As long as they survive this period, their weight will continue to drop. The physiological function of human body is mysterious, and it has some protective functions. When we reduce the intake of calories in order to lose weight, after a period of time, our bodies will adapt, absorb the intake of food calories as much as possible and make the most effective use of them, while reducing the basal metabolic rate and energy consumption, so that the calories will reach a new balance and the weight will no longer drop. However, the stagnation period usually does not last long, usually about 2~3 weeks to a month. The best way to overcome stagnation is to increase exercise, because exercise can increase our metabolic rate and increase the consumption of calories. After a while, our weight will drop again. Break through seven common weight loss stagnation periods 1. Weight loss methods related to physiological stagnation: The occurrence time of various weight loss methods: What happened one week before menstruation: I made a serious weight loss plan, but my body was a little bloated, and my weight suddenly lost, even increased by 0,5-1,5 kg. Breakthrough method: light diet, don't consume too many calories. At this time, a light diet is given priority to, and you can eat some warm-up supplements with less salt and less seasoning to facilitate the smooth progress of the physiological period. 2. Low calorie stagnation related weight loss methods: meal replacement diet and low GI diet. Time: 2-3 weeks after starting to eat meal replacement, the food intake was controlled, but the weight loss rate began to become inconspicuous. Breakthrough method You must increase the amount of exercise to make your body burn fat faster, in order to break through this weight loss bottleneck. 3. Dieting stagnation related weight loss methods: vegetable weight loss method and fruit weight loss method. Time: 2-3 days after dieting-about 1 week. Situation: Strictly implement the diet plan, but even if you eat less, you can't lose weight. Breakthrough method to restore normal diet. Don't just eat vegetables and fruits. The result of partial eclipse will only cause malnutrition, because the body does not have enough protein to decompose fat, which will stop the weight loss effect. Many people who want to lose weight usually lose a lot of weight in the first month after implementing the weight loss plan, but in the second month, their weight suddenly stops falling, so many people begin to lose heart and even give up the original weight loss method. & gt& gt& gt& gt, it's really a pity that towards the end of the year, you are more interested in which way to lose weight, because this is just a "stagnation period" in the process of losing weight. As long as you break through this stagnation period, your weight will continue to drop! There are several ways to know if you are facing stagnation. If you find that it is in line with your current weight loss situation, please modify your weight loss plan as soon as possible so that the stagnation period can leave quickly. 1, the weight loss plan is still in effect, but the weight has stagnated for a month or even more than two months. 2. I eat very little every day, but my weight is nothing. 3. Have good exercise habits, but the weight has not changed. Weight loss stagnation is a normal physiological protection mechanism of human body. When we reduce the calorie intake for a period of time in order to lose weight, the body will adapt to the phenomenon, absorb the calorie intake as much as possible and make the most effective use of it, and at the same time reduce the basal metabolic rate and energy consumption, so that the calorie reaches a new equilibrium state and the weight will no longer drop. To overcome the weight loss stagnation period, we must modify the weight loss plan in time according to the weight loss stagnation period. After a while, the weight will definitely drop again. Applicable weight loss methods: various weight loss methods occur one week before menstruation. What happened: I made a serious weight loss plan, but my body was a little swollen and my weight suddenly stopped moving, even weighing 0.5 ~ 1.5 kg. Breakthrough: This is a normal physiological phenomenon, and the weight will naturally recover after the physiological period. 1, light diet, don't be too demanding on calories. Even if you eat less at this time, it is difficult to lose weight. On the contrary, it will make you very tired and affect the upcoming physiological period. At this time, we should give priority to a light diet, with less salt and less seasoning, and we can eat some warm supplements. Take a bath and relax. The phenomenon of body edema can help you improve your metabolism, help circulation, improve the discomfort of body edema, relax your body and mind, and reduce the possibility of premenstrual depression through half-length bath and foot bath soaking. The list of popular weight-loss campaigns is suitable for weight-loss methods: fruit and vegetable weight-loss method >>& gt& gt The aerial weight-loss plan is effective (Figure). Occurrence time: two or three days to a week after dieting. What's going on: strictly follow the diet plan, but even if you eat less, the number on the scale has not decreased. Breakthrough way: just dieting to lose weight may have a remarkable effect at first, but it will soon come to a standstill. Dieting is also easy to make your nutrition and electrolyte unbalanced, leading to unhealthy body, so it is better to use dieting less to lose weight. 1, return to normal diet. Don't just eat vegetables or fruits. The result of partial eclipse is not only unhealthy, but also you will lose weight because your body doesn't have enough protein to decompose fat. So the best way is to restore a balanced and normal diet to maintain a healthy body state. 2. Increase the amount of exercise. Just dieting without exercise, all you lose is water and muscle, and fat remains in your body, and the result will only get harder and harder. Therefore, the best way to lose weight is to cooperate with the exercise plan, and the effect will be lasting and effective. Suitable for weight loss: meal replacement diet (low-calorie nutritious meal) occurs 2 ~ 3 weeks after starting to eat meal replacement. What's going on: In addition to meal replacement, the food intake was controlled, but the speed of weight loss began to become inconspicuous. Breakthrough method: meal replacement is a healthy low-calorie balanced diet to lose weight, but it should be noted that meal replacement is best to replace dinner, and the other two meals can be eaten as long as the normal diet is not excessive. 1, the amount of exercise increases. When the calorie intake is small, but there is no obvious weight loss effect, you must increase your exercise to make your body burn fat faster, so as to break through this weight loss bottleneck. 2. Maintain a balanced low-calorie diet. Only by continuing to maintain this healthy, low-calorie and balanced diet can we ensure that the body will not continue to accumulate fat, increase exercise and lose weight. Applicable weight loss methods: eating lean meat and avoiding starch to lose weight is like going down stairs, and you should go down slowly step by step. Usually, before you lose your ideal weight, you may encounter several weight loss stagnation periods (just like stopping on a ladder to rest), but as long as you try to break through, after a stagnation period, you will be closer to your ideal weight loss, and it will not be easy to gain weight again! When you encounter stagnation, please don't lose heart. Follow the following three steps step by step, and you will definitely break through stagnation! 1, increase activity and reduce calorie intake. If you can't lose weight, check your diet and exercise. Most likely, you eat too much but don't exercise enough, or you exercise enough but the calories are still too high. On the basis of physical fitness, increase your activity and reduce your calorie intake, and the stagnation period will be easily broken. 2, adjust the way to lose weight When a certain weight loss method encounters a stagnation period, you can make a breakthrough by adjusting the weight loss method, such as dieting to lose weight and exercise, changing the exercise mode. Don't let your body get used to a certain weight loss method, and the weight loss effect will be good. 3. Encourage yourself to post small slogans and photos of beautiful women at the door, refrigerator and desk anytime and anywhere; When shopping, buy a smaller size of beautiful clothes to hang on the wall ... let yourself not relax your will to lose weight even if you encounter stagnation, and you must lose weight successfully! Diet: all kinds of diet methods >>& gt& gt Thin and concentrated: closed weight loss is crazy. Time: before losing weight successfully. What will happen: the whole body looks obviously thinner and slimmer, but some parts, such as arms, thighs and abdomen, which are already too big, are still fleshy and seem to be out of harmony with the slim whole body. Breakthrough: There is no way out. You must rely on local exercise to help you achieve the goal of local body shaping. Don't be lazy. If you want to achieve the ultimate goal of losing weight, start exercising. 1, local exercise: this is a must. Local muscle strength training, such as sit-ups (abdomen), lifting dumbbells (arms), abdominal breathing (abdomen) and so on. Efforts will have an effect. 2, acupuncture: If you are not afraid of pain and have enough patience, in fact, acupuncture is also a good way to fight local obesity! The diet that helps you get through the stagnation of weight loss is difficult, so I hope you can stick to it first. You know this is a critical period. Whether you can really lose weight depends mainly on these two days! Don't give up, or all the previous efforts will be in vain! I designed a stagnation menu, I hope you can try it, because I think it should help you get through the stagnation period smoothly. Breakfast: two cups of warm water+one cup of coffee+cucumber lunch: one cup of coffee+one boiled egg (well-done)+one plate of cucumber soaked in vinegar (as much vinegar and pepper as possible) Dinner: one cup of coffee+cold dishes (celery, cucumber, green pepper, shredded bean curd, optional, with more vinegar and pepper) and drink about 20 glasses of water every day (in disposable cups, 20 cups include coffee). If you think that drinking three cups of coffee a day is too much, you can remove the cups at night and drink two cups of strong tea, preferably oolong tea, within half an hour after each meal. I think the effect should be seen in two or three days. By the way, don't reduce the amount of exercise. You can do more stretching exercises during the physiological period, and the weight loss effect will never be worse than that of high intensity! During the stagnation period, massage more, eat more hot and sour, and eat less salt. Breakfast contains 1000 calories. Diet menu: add two eggs or a piece of lean meat (skinless cow, pig, chicken or fish) to the first bowl of rice porridge. Morning tea: a cup of green tea or lemon tea (sugar-free) or a cup of black coffee. Lunch: two pieces of lean meat (cow, pig or chicken) or four pieces of steamed fish, a bowl of clear soup, no oil. One half bowl of rice (note 1) or one bowl of rice porridge, four pieces of vegetables (note 2) and one fruit (note 3) are about four ounces. Afternoon tea: a cup of green tea or lemon tea (sugar-free) or a cup of coffee, and two dinners: the same as lunch. Note: 1, about five spoonfuls of rice. 2. Vegetables can be selected from the following categories: lettuce, spinach, Chinese cabbage, Chinese cabbage, amaranth, broccoli, cauliflower, tomato, celery, watercress, cauliflower, kale, bean sprouts, wax gourd, zucchini, cucumber, bitter gourd, dwarf wax gourd, green pepper or straw mushroom. But don't eat root vegetables, such as potatoes, sweet potatoes, taro, arrowheads and lotus roots. 3. Oranges, Sydney, apples, pears or thin bananas