Three types of plateaus: diet-induced, exercise-induced, and drug-induced.
II. What types of plateau periods are there?
1. **Dieting Plateau**
Relying solely on diet control or a single food to lose weight is a popular method for many people.
However, this is the method that experts least recommend. Although this method may show significant weight loss results initially,
However, this usually leads to an imbalance of nutrients and electrolytes, making it the easiest time to encounter a weight loss plateau.
Remember, unbalanced weight loss methods are extremely detrimental to your health.
Weight loss methods: Strictly control your diet, adopting methods such as the fruit and vegetable diet or the meat-only diet.
Timing: Approximately 7 to 10 days after starting the diet.
Situation: Eating only one type of food or eating very little can cause you to lose weight quickly, but...
Soon after, problems such as boredom, constipation, or weakened immunity will appear, and weight loss will become sluggish. Furthermore, weight is prone to rebound later on.
Breakthrough method:
① Restore a balanced diet. If your diet relies solely on vegetables and fruits, although you may consume a lot of calories...
Low in protein, but this can easily lead to nutritional imbalances in the body, and may result in insufficient protein intake.
Breaking down fat can cause weight loss to stall.
The best solution is to restore a balanced diet consisting of all six food groups, adhering to a "low-calorie, low-oil" approach.
The rule is that daily calorie intake should not exceed 5023 kilojoules in order to break through the weight loss plateau.
② Start exercising. The "results" of dieting are usually just an illusion, because it only involves water.
While muscle mass is affected, the culprit behind obesity-fat-remains intact.
It's inside your body. Therefore, you can't simply rely on controlling your diet to achieve weight loss; only by persevering...
Only by consistently exercising can a weight loss plan be both effective and sustainable.
③ Drink plenty of water. Drinking water is especially important for those who choose a protein-based diet.
Those who only eat meat and protein and not starch will only cause the body to accumulate a large amount of ketoacids, which will eventually lead to poisoning.
Of course, those who choose other weight loss methods should also drink plenty of water to boost their metabolism. In short, no matter which method you choose, drinking more water is always beneficial.
2. **Plateau in Exercise**
While exercise is essential for weight loss, don't assume that burning a lot of calories means you can be reckless.
A rigid diet will only allow you to maintain your current level at best; you won't lose much weight. Furthermore, if you...
If you don't have a habit of exercising before, your body may find it difficult to adapt to this type of exercise, and you may experience a weight loss plateau.
Weight loss method: Lose weight through intense exercise.
Timing of occurrence: From the 3rd week to 1 month after starting exercise.
Situation: I exercise very intensely every time, sweating profusely and feeling extremely tired, but after a while, I find that I haven't lost much weight!
Breakthrough method:
① Change your exercise routine. If you rely solely on the same type of aerobic exercise, such as running or swimming...
If you're using a program to lose weight, why not add another type of exercise or try a new aerobic workout, such as...
Performing localized anaerobic exercises such as sit-ups and dumbbell exercises may feel a bit strenuous at first.
It may take some effort, but if you persist for about 5 to 7 days, your body will adapt quickly.
② Reduce calorie intake. Many people have a compensatory mentality after exercise, believing they have already replenished their energy.
After working hard to lose a lot of weight, I thought I could reward myself with a big meal after exercising, but little did I know that...
Doing that will only make you waste all your previous efforts! Try drinking some milk or eating some fruit 30 minutes before exercising.
This way, you won't feel hungry during exercise, and you should wait an hour after exercising before eating. Otherwise, the food you eat will be completely absorbed by your body, which will have the opposite effect.
3. Drug plateau phase
Weight loss drugs can indeed easily hit a plateau. When this happens, it's best to talk to yourself about it.
Consult your doctor thoroughly before taking any medication. Do not change the dosage or method of administration on your own, as this could lead to unforeseen complications!
Weight loss methods: diet pills, health foods, etc.
Timing of occurrence: Varies from person to person, and the duration of occurrence varies.
Situation: After a period of regular weight loss, the weight suddenly stopped increasing, seemingly...
There has been absolutely no progress.
Breakthrough method:
① Consult a doctor to adjust your weight loss method.
② Combine with a diet and exercise plan. There really is no magic pill in the world, even for weight loss...
Medication can only be used as an aid; following a proper diet and exercise plan is the key to weight loss.