1. What is the platform period?
The so-called plateau period refers to the fact that weight and body fat have not decreased for a period of time, and by what means the weight has been kept at this stage.
Second, what are the performances during the platform period?
1, lose weight for at least one month, and lose weight in the early stage.
Now, not only have you not lost weight, but you may have gained a few pounds, even your body fat and waistline have not changed.
3. The duration is relatively long (at least one week).
Third, how to spend the platform period healthily?
1, adjust the diet structure.
Maintain a balanced diet and diversify the food for three meals a day. Ensure the intake of staple food, protein, vegetables and healthy fat for each meal. Protein's daily intake can be increased to twice that of Dasou's raw materials, and foods rich in high-quality protein, such as soybeans, fish and shrimp, eggs and chicken breast, are preferred.
In addition, it is necessary to maintain a daily intake of 25-30g of dietary fiber. For friends who are in the platform period at this stage, it is more beneficial to lose weight by increasing 10- 15g on the original basis.
2. Improve exercise efficiency.
Increase the exercise time. If you have been exercising for half an hour before, you can gradually increase it to 1 hour.
Increase the frequency of exercise. If you used to exercise three or five times a week, you can now increase it to seven times a week.
Increase the intensity of exercise. If you have been doing low-intensity aerobic exercise before, now you can increase strength training or HIIT exercise, which will make your fat burning effect better.
3. Keep a good attitude.
Negative emotions will make you unwilling to lose weight and even make you overeat, then all your efforts will be in vain. So be sure to keep a good attitude and don't put too much pressure on yourself.