How to break through the bottleneck period when losing weight

I believe that most people who lose weight have encountered such a situation, that is, in the process of weight loss, they initially lost weight very well, but at a certain stage, their physical fitness failed to improve, and they still maintained the previous weight loss method. The weight loss was "steady". In fact, they encountered a weight loss bottleneck period. So how long is the weight loss bottleneck period? How to break through the bottleneck period? With this doubt, let’s take a look at the detailed introduction below.

How long does the weight loss bottleneck period usually take?

The stagnant stage of weight loss is the weight loss bottleneck period. How long does the weight loss bottleneck period generally last? Generally speaking, the time for each person to lose weight is different. Some people lose weight for a week or two, while some people lose weight for several months. But if you master certain methods, you can quickly get over the weight loss bottleneck period.

How to improve the weight loss bottleneck period

If the weight loss plan only relies on controlling diet and reducing caloric intake to lose weight, you can add a fitness plan during the weight loss bottleneck period. Check whether some foods in the diet have hidden calories. Appropriately supplement protein foods, by consuming low-fat milk to supplement protein or eat low-calorie chicken breast, fish and other meat foods to supplement high-quality protein and increase body metabolism.

1. Change the way you exercise

In addition to aerobic exercise for weight loss, it is recommended to add weight-bearing training that can increase fat percentage. Once fat percentage increases, basal metabolism will also increase. Generally, after changing the fitness plan for 2 to 3 weeks, if the caloric intake is lower than the caloric expenditure, the weight will continue to fall off.

2. Increase exercise intensity

Many people have carried out aerobic exercise to lose weight and muscle tension training at the same time, but they will also encounter weight loss stagnation. During the weight loss stage, when the body adapts to the current amount of exercise, if the exercise method is not changed in time, the effect of exercise will be reduced. As long as you increase exercise intensity or fitness time, you will quickly make progress.

How long does the weight loss bottleneck period usually take? In general, the length of the weight loss bottleneck period cannot be generalized. This is related to many factors. If a weight loss person encounters a bottleneck, do not be discouraged. You can follow the methods introduced above to get rid of the weight loss bottleneck period, and you must pay attention to long-term persistence to achieve effective results.