Definition, identification, and scientific response to the maintenance phase (plateau phase)

**Weight Loss Experts Teach You How to Easily Get Through the Maintenance Phase**

I. Several questions regarding the maintenance period:

The maintenance period is the plateau we encounter during the weight loss process. Regarding the plateau period, there are a few questions we must first understand.

**1. What is a weight loss plateau?**

When we have been working hard to lose weight, but our weight and measurements have not changed for more than two weeks, we have encountered a weight loss plateau.

A plateau occurs because during weight loss, the body needs to maintain its basal metabolic rate and avoid consuming excessive amounts of energy.

When the body's energy is completely depleted, it produces a protective inhibitory response.

Control. Using overly aggressive methods during weight loss, or failing to provide sufficient stimulation to the body.

Changes, and the body's adaptation to these stimuli, will accelerate the arrival of a plateau.

Weight loss plateaus are a normal phenomenon; everyone experiences a plateau during the weight loss process.

The only difference is the duration; for some, it only takes a few weeks, while for others it can last for several months.

It's certain that as long as you persevere with your weight loss efforts and break through the plateau, your weight will continue to decrease.

Weight loss will be minimal once you reach a plateau, as you have less body fat.

A weight loss plateau is an experience that most dieters encounter, and many people get stuck at this point.

Giving up on weight loss at the right time and failing to maintain your results will lead to rebound weight gain. Therefore, if you...

If you can hold on during a plateau, you'll be one of the winners. Remember, "Not rebounding during a plateau is progress!"

**2. How to determine if you've entered a weight loss plateau?**

The way to identify a weight loss plateau is: If you have been working hard to lose weight, but your weight and measurements have not changed for more than two weeks, then you have encountered a weight loss plateau.

Of course, there are two situations that do not fall under the category of encountering a plateau:

① Because of a lapse in effort, the weight loss plan was not followed. In this case, as long as you resume your weight loss efforts, you can continue to lose weight.

② Temporary weight plateau. Weight fluctuations are normal. If weight loss stops for less than a week, it cannot be considered a plateau.

Don't give up on losing weight just because you hit a plateau! Encourage yourself more and do more strength training, and you'll be able to overcome the plateau.

Expectations about the magnitude and speed of weight loss influence the weight loss process. Moderate expectations can help maintain a positive mindset during weight loss and lead to a high degree of satisfaction with the results.

**3. Why do weight loss plateaus occur?**

Human cells have the ability to heal themselves; this ability enables cells to protect themselves and regulate their own functions.

The overall internal environment. When a person's weight decreases too rapidly, the body's cells will attempt to protect themselves.

This process protects and controls fat from burning and being metabolized and eliminated. This phenomenon may last for 2 to 3 weeks before the next period of rapid weight loss begins.

A weight loss plateau is simply a temporary adjustment of the body during this round of weight loss, preparing for the next round.

Necessary preparations for weight loss. If a weight loss plateau lasts too long, it may be a sign of poor health.

The metabolic rate is relatively slow, so it is necessary to increase the basal metabolic rate to help the body break through the plateau.

8 ways to increase your metabolic rate

1. Exercise can increase metabolism. However, it's best to maintain 1-2 hours of exercise daily.

Light exercise is recommended, avoiding short periods of strenuous activity. Women can engage in brisk walking, aerobics, yoga, etc., while men can jog or do light weight training.

2. Gradually return to a normal diet, ensuring a balanced intake of nutrients. In particular, make sure to eat a substantial and nutritious breakfast.

3. Increase the amount of exercise, especially anaerobic exercise, and combine it with aerobic exercise.

4. Ensure adequate protein intake, especially by consuming plenty of soy products and lean meat, to provide nutrients for muscle synthesis.

5. Add B vitamins to your diet, and eat more leafy green vegetables, fish, eggs, etc.

6. Drinking more water, taking more hot baths, getting more massages, and keeping warm can all promote improved metabolism.

7. Iron is essential. Don't just focus on weight training; eat plenty of iron-rich foods. Insufficient iron in the body prevents cells from getting enough oxygen, thus slowing down metabolism.

8. Pay attention to the thyroid gland. The thyroid gland controls the body's metabolic rate. If the thyroid gland...

When there's a problem with the glands, the primary symptom is an inability to lose weight. Is there really a problem?

The truth about this can be revealed through blood tests with the help of a doctor.

White. If a problem is found during the examination, you will receive treatment by supplementing with artificial insulin.

Treatment is required, and may need to be continued for life. Supplemental insulin can help you...

Once your metabolism returns to normal, it will be easier to lose weight.