Dietary rules for breaking through plateaus: Stop excessive dieting and drink more water.

IV. The Rules for Breaking Through Plateaus

1. **Dietary Rules**

① Stop excessive dieting. Excessive dieting harms your body by putting it in a state of starvation.

This approach will not only fail to reduce weight, but will also cause the body to severely restrict calorie expenditure. Therefore,

To overcome a weight loss plateau, you should resume a normal diet to relieve your body's sense of crisis, and then your weight will continue to decrease.

② Eat less salt and MSG. Water tends to be retained in the body during the stagnation period, so you should try to eat a lighter diet.

③ Drink plenty of water. Water can promote metabolism and also help eliminate metabolic waste products produced during weight loss.

④ Eat more high-fiber foods. Never starve yourself while dieting. Otherwise, it can easily lower your metabolism.

Metabolism is disrupted, which is detrimental to weight loss. During a weight loss plateau, it's advisable to choose high-fiber foods, which are low in calories and provide a strong feeling of fullness.

2. Laws of Motion

① Choose aerobic exercise

Exercise should be of moderate intensity, meaning maintaining a heart rate of 60% to 70% of your maximum heart rate during exercise.

%, (Maximum heart rate = 220 - age), When the intensity is too high, energy consumption is mainly from glucose.

The primary function is to reduce fat production, as muscles have a lower capacity to oxidize fat; conversely, if the workload is too light, the body's energy consumption will be insufficient, thus failing to achieve the goal of weight loss.

When exercising at a moderate intensity, the duration of the exercise should be long enough; generally, each exercise session should not exceed [a certain duration].

It should be less than 30 minutes. During moderate-intensity exercise, the body does not immediately use fat in the initial stages.

Energy supply. Because it takes time for fat to be released from fat stores and transported to muscles, at least...

It takes 20 minutes. The type of exercise can be chosen according to your own conditions, preferences, and interests, such as the in-place running exercise I do every day to lose weight.

Fat storage and utilization are in a dynamic balance, therefore regular exercise is essential, and one should never...

It's a misconception to believe that exercise is a one-time solution. Weight loss exercises should be performed daily without interruption.

> ② How helpful is exercise for weight loss?

The benefits of exercise for weight loss can be summarized as follows:

● Promotes energy consumption, resulting in a negative energy balance in the body.

● Suppresses appetite.

● It has a positive effect on maintaining normal blood pressure, lowering serum cholesterol levels, and improving cardiopulmonary function.

● It can improve a person's mental state and help eliminate anxiety.

Exercise can prevent the loss of lean body mass during weight loss. Studies have confirmed that diet alone is not a reliable method for weight loss.

The loss of lean body mass accounts for about 25% of the total weight loss, and this is achieved by combining appropriate dieting with physical exercise.

Exercise can both burn excess calories and prevent the loss of lean body mass. Exercise can help with weight loss.

To prevent a decrease in the body's metabolic rate caused by simply dieting. Reduce calorie intake to a certain extent.

Temperature can cause the body's resting metabolic rate to drop rapidly by about 20%, due to the resting state...

A decreased metabolic rate means that many dieters, after reaching a certain weight loss threshold, seem to enter a state of stagnation.

There's a "plateau" where, even if you continue dieting, your weight stops decreasing. However, once you start dieting...

Stop, and due to the reflexive increase in the body's absorption capacity, weight quickly rebounds. Only...

Exercise can increase the resting metabolic rate, which is necessary to continue losing weight and prevent rebound.