1, how to break through the platform period
First, regulate diet.
Use fresh corn, sweet potatoes, potatoes, red beans and mung beans to replace some polished rice and white flour, and control the total amount of staple food within 300g/ day for women and 400g/ day for men, and eat them at breakfast, lunch and lunch.
Fish, shrimp, crab and other aquatic products are the first choice for meat. Eat all meat without skin, and eat less fat.
Eating more celery (leaves), rape, leek, cabbage, carrot, lentil, pea, eggplant, green pepper, auricularia auricula and kelp are all foods that are beneficial to reducing fat.
Eat strawberries, pineapples, kiwis, persimmons, pears, grapes and other fruits.
Soymilk is a drink, drink skim milk.
Second, drink plenty of water to speed up your metabolism.
Drink not less than 2 liters of water every day, and burn calories with water. In the process of losing weight, be sure to add enough water, because lack of water will delay the process of losing weight. Keeping your body hydrated can not only effectively burn fat, but also help control hunger.
Third, change the movement.
During the period of losing weight, MM will choose one or two exercise methods to assist the progress of losing weight. Whether you choose a fixed fitness training or a small gesture of slimming at home, when the body adapts to a certain exercise mode, the consumption of physical improvement will gradually decrease, and the slimming effect will naturally be discounted.
If you are used to running, cycling, strength training and other sports, you might as well practice high-toughness yoga in another way. Changing the way of exercise can break the balance of physical deadlock and break through the platform of losing weight.
Fourth, ensure muscle strength training 2~3 times a week.
Take a variety of exercise methods, mainly moderate-intensity aerobic exercise, and do some local exercises in obese parts and strength training for muscle exercise.
Research shows that strength training can improve the body's metabolic function by 5% overnight? 10%。 After a high-intensity exercise, the body's metabolic function will last for more than 20 hours.
Ensure 3~5 aerobic exercises and 2~3 strength training every week. Through the cooperation of exercise and diet, the basal metabolic rate can be improved and the platform period of weight loss can be broken through.
Fifth, change the mentality.
Some MM's physique is relatively weak, and it will not change for a long time after the weight loss platform period. This is undoubtedly a huge psychological challenge for dieters. If you change your exercise and diet and still can't get a good slimming effect, then you should try to start with nutrition. The long platform period of losing weight proves that you are physically weak. You should supplement vitamins, minerals and trace elements, and at the same time supplement qi and blood and strengthen the spleen and stomach by diet. Don't think that nourishing means gaining weight. Only when the physique is improved will the bottleneck period be broken.
2. Small coup
First, when the intake of calories is less than the consumption of calories, the human body is burning fat, and at this time it has begun to lose weight. In short, you can quickly break through the platform period by keeping your initial heart, losing weight seriously and sometimes increasing your exercise.
Second, of course, we can also weigh ourselves a few times less, keep the original amount of exercise and reduce the psychological burden, so that we will always break through the platform period.
Third, believe in yourself. During this period of losing self-confidence, you can motivate yourself at any time, and put some photos of handsome guys and beautiful women at home to motivate yourself.