How to break through the weight loss plateau? Famous weight loss doctor: 4 more to help burn fat

The most feared thing about weight loss is encountering a plateau period. Doctors point out that the human body has a natural protection mechanism. When the weight rises or falls sharply to a certain level, it will stop gaining weight or losing weight. People who lose weight will encounter a plateau period every 6 to 9 months on average. To break through, in addition to eating less, you must also do weight training and aerobic exercises such as running to help burn fat.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and an obesity specialist, pointed out that the weight loss plateau is the biggest concern for people who want to lose weight. When faced with the inability to lose weight, they often lose their composure and swallow a lot of weight-loss drugs, or use "torture tactics" to force themselves to fast, causing the body to once again send out red light warning signals.

If weight loss stagnates, you should adjust your diet and exercise

Generally speaking, the weight loss stagnation period may last from 1 week to 1 month, which is within the normal range. During this period, each person can lose about 10% of their body weight, but if it exceeds 2 months, it is recommended to review your weight loss plan and perhaps adjust your diet or exercise.

The weight loss stagnation period should last at least 2 weeks. Drinking more water, taking a hot bath, and doing exercises such as lifting dumbbells and sit-ups to increase muscle mass and increase your basal metabolic rate will help you get through the stagnation period and continue to lose weight. Remember not to take illegal diet pills on your own as they may have harmful consequences. You should seek help from a professional doctor or nutritionist.

The key to breaking through the weight loss stagnation dilemma lies in the body's basal metabolic rate (BMR).

Exercise is the best way to reduce body fat naturally

Dr. Liu Bowen emphasized that the key to breaking through the weight loss stagnation dilemma lies in the body's basal metabolic rate (BMR). Because the human body has a natural control mechanism, when the weight decreases, the body's metabolic rate also decreases; it is recommended to increase the basal metabolic rate through exercise, increase muscle strength training, accelerate calorie consumption, and body fat will naturally decrease.

Basically, old age, sitting for long periods of time, staying up late and having an irregular work and rest schedule are the main causes of low basal metabolic rate, but as long as you maintain good exercise habits, you can effectively increase your basal metabolic rate. There will definitely be a plateau period in the weight loss process. If you keep a relaxed and happy mood and lose weight correctly, you will definitely be able to break through the plateau period.

Increase metabolic rate to fight obesity

1. Exercise more: If you exercise for 30 minutes a day and your weight loss effect begins to stagnate, you should increase your exercise time. You can lift dumbbells or do weight training such as sit-ups for 5 to 10 minutes a day to increase muscle mass and basal metabolic rate.

2. Massage more: Try massaging from the extremities toward the heart to promote lymphatic and blood circulation, while speeding up the elimination of waste. A simple way is to use shower gel to massage while taking a bath; or use lotion to massage when applying lotion after taking a bath.

3. Eat more fruits and vegetables: Reduce the intake of starchy foods, such as rice and pasta, and increase the intake of high-quality protein, such as tofu, lean meat, eggs, etc., and add plenty of vegetables and low-sweetness fruits, such as guava and large tomatoes, to provide the body with the nutrients it needs and enhance the body's metabolism.

4. Drink more water: Drink at least 2500cc.c. of boiled water every day and take a hot bath to increase calorie consumption. Or you can choose to drink some lemon water to maintain an alkaline environment in the body to enhance the body's metabolism, but it is not recommended to drink ice drinks containing sugar.