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Weight loss, need to pay attention to methods and skills, just start to lose weight, in the golden fat burning period, when you control the diet by opening the leg exercise, the weight loss effect is very obvious.
However, after the fat burning period of the first 2 months, you will find that the weight loss efficiency is getting worse and worse, and the body gradually adapts to your diet mode and exercise mode, at this time, the body's calorie gap is reduced, and weight loss is easy to fall into the bottleneck period.
At this time, if you give up on yourself and give up the weight loss plan, then the figure will also regain weight, the weight will rebound, and you will never be able to really lose weight.
If you want to continue to lose weight, avoid weight loss failure, and stay away from the problem of weight gain, we must optimize the weight loss plan, adjust the diet and exercise mode, and let your body fat rate continue to decline.
The same weight loss plan, after 2-3 months of persistence, we have to make adjustments, can not be set in stone. Learn these methods to keep your body burning fat and successfully slim down.
1. Pay attention to protein supplementation
During weight loss, do not eat a single diet, let alone eat vegetables and fruits, so that the body will be malnourished and the metabolic power will be insufficient. We need balanced nutrition to replenish the carbs, vitamins, minerals, proteins and other foods that the body needs.
Protein is an indispensable substance in the body, which can supplement amino acid raw materials for muscle growth, and it takes more time for the body to decompose protein, and the satiety time will be more durable. We can obtain protein from chicken breast, fish, and egg foods, which helps reduce the chance of binge eating and improve the success rate of weight loss.
We supplement 1-1.2g of protein per kilogram of body every day, if your weight is 100kg, then the amount of protein to be supplemented in a day is 100-120g. The protein content of different foods is different, and you have to calculate whether the daily protein intake is up to standard.
2. Replace aerobic exercise
Fitness training methods can not be too single, a sport insisted on about 2-3 months, we have to change other sports, so as to avoid the body into the comfort zone.
We can choose jump rope, HIIT interval training, variable speed running, aerobics and other sports with stronger fat burning efficiency, or we can alternate training with 2-3 different sports, which can break the comfort zone, let your body continue to burn fat, and break through the bottleneck period.
3. Join strength training
Long-term low-intensity aerobic exercise, not only can not stimulate muscle growth, but will lose part of the muscle. While muscle belongs to the body's energy-consuming tissue, people with high muscle content can consume more calories every day, which helps to develop a lean physique.
In order to avoid muscle loss and enhance muscle dimension, we can add strength training during weight loss, such as doing more push-ups, goats standing up, pull-ups, lunge squats, flat supports and other compound actions to strengthen the body muscles, thereby improving the fat burning shaping effect.
4. Be patient enough
Weight loss into the bottleneck period, we should not be discouraged, let alone give up easily. The bottleneck period of weight loss is a stage that many people will appear in, which means that you have achieved a stage victory and the body produces a new metabolic balance.
It takes time to break through the bottleneck period of weight loss, different people need different times, some people break through in one or two months, and some people take up to half a year. We must maintain enough patience and persevere in order to achieve the final victory.
Adhere to these 4 methods to help you quickly break through the bottleneck period and gain a good body.