Break through the weight loss wall! 4 tips to prevent stagnation and increase muscle endurance through weight training

Eating less and exercising more are the only ways to lose weight, but for obese people, when they encounter a weight loss plateau, it is as painful as "hitting a wall". Doctors point out that weight loss stagnation is a very normal phenomenon. On average, as long as you can endure 2 weeks, drink more water to promote metabolism, do weight training to increase muscle endurance, and increase your basal metabolic rate, you can naturally overcome the nightmare of weight stagnation.

Liu Canhong, an obesity specialist from the Taiwan Obesity Medicine Association, pointed out that losing weight is like walking down stairs. The plateau periods will become more and more frequent. In fact, the plateau period means that the body composition is changing. Usually, people who are losing weight will plateau for a while after losing 2 to 3 kilograms. The weight is not easy to lose at this time, and it is even easy to gain it back, which means that they may encounter a weight loss plateau.

How to solve the weight loss stagnation and muscle strength training

But don't panic, this is a very normal phenomenon in the process of weight loss. On the one hand, the body will temporarily replace the lost fat with water, and on the other hand, the body's metabolic rate will stabilize. If you give up at this point, not only eating and drinking too much but also stopping exercising, then all your previous efforts will be in vain.

In the face of the curse of weight loss stagnation, it is recommended that those who want to lose weight, in addition to the original aerobic exercises, can strengthen muscle strength exercises. The simplest ones are lifting water bottles (dumbbells), half squats, lifting feet, etc., weighted leg wraps, push-ups, sit-ups, etc.

Doctor Liu Canhong reminds that although the weight loss plateau period is a normal reaction of the body, if you lose weight by excessive dieting, such as the calories you consume are lower than the calories required for basal metabolism, when the body cannot maintain healthy physiological functions, it will accelerate the decline in basal metabolic rate and slow down the physical damage caused by insufficient calories. Therefore, the following 4 methods can help you lose weight healthily without any burden.

Don't forget the 4 tips for Stasis Spell

1. Drink more water to promote metabolism: Don’t be afraid to drink water for fear of water retention. In fact, drinking water can not only promote calorie consumption, but also help excrete metabolic waste produced during weight loss.

2. Eat less salt and MSG: During the stagnation period, water is easily retained in the body, so you should eat lighter food to facilitate the elimination of water and reduce weight again.

3. Choose more high-fiber foods: Some people are afraid to eat because they have not made any progress in losing weight, which makes them feel hungry every day, which is not conducive to the implementation of their weight loss plan. You can choose high-fiber foods, which are low in calories and make you feel full.

4. Increase metabolism: Exercise can increase the metabolic rate. During the stagnation period, special attention should be paid to exercise, such as: increasing from 2 times a week to 3 times, or increasing the intensity of exercise, such as: changing from brisk walking to jogging. In particular, weight training can increase muscle mass and reduce the risk of weight loss plateauing.

Daily aerobic exercise plus muscle strength

Doctor Liu Canhong emphasized that when using exercise to lose weight, the focus should be on the length of exercise time rather than how intense the exercise is. In fact, the best exercise combination is aerobic exercise plus strength training, because strength training can increase the effect of burning fat and strengthen curves, making the body slim and muscular.

It is recommended that those who want to lose weight should do 30 to 50 minutes of aerobic exercise and 10 minutes of strength training each time, for example, 10 minutes of jogging + 20 minutes of brisk walking + 10 minutes of dumbbell exercises. Don't forget to warm up and stretch before and after exercise, which can not only reduce the risk of sports injuries, but also increase the effect of burning fat.

Exercise every day and eat a balanced and varied diet

In addition, for those who want to lose weight, it is best to exercise 5-6 days a week; and 30 minutes a day. If you really can't find 30 minutes to exercise in a day, you can also pay in installments, such as climbing stairs for 10 minutes in the morning and at noon, and walking for 10 minutes in the evening. The effect of exercise will not be discounted, because the most important thing is to move more.

In terms of diet, people who are losing weight often have the wrong myth that "you can lose weight by eating a certain type of food" during the plateau period. For example, they only eat fruits or only eat meat. This one-dimensional diet can easily lead to insufficient intake of vitamins or minerals, and it is impossible for you to maintain your weight loss plan. The most recommended way is to eat a balanced and diverse diet with a daily calorie intake of no less than 1,000 calories. This is the correct diet for weight loss plateau.