Running until you sweat but still not losing weight? These 4 ways to break through the stagnation period

"I run every week, but I still don't seem to lose weight!" "I sweat a lot every time I run, but my weight doesn't go down..." Many people will encounter a plateau after losing weight for a period of time. No matter how hard they work out, their body shape doesn't change much. Chinese medicine practitioners point out that you should change your usual food intake at this time, and you must eat breakfast, and add strength training to your exercise to increase your basal metabolic rate!

The body has memory too! What is a weight loss plateau?

The stasis period is a protective mechanism of the human body. In fact, the weight loss process should be like going down the stairs, slowly descending step by step. For every kilogram lost, you need to give the body some time to stabilize the metabolism before entering the next stage. If your weight slides down a slide like a ladder and drops to the bottom in a short period of time, it will cause great harm to your body.

Weight loss is usually smooth in the beginning, but then it plateaus. Chinese medicine practitioner Tian Yimin said that this is because the waste, toxins, and water accumulated from improper daily diet are all excreted in large quantities in the early stages of weight loss, so the weight drops quickly.

However, since weight loss reduces calorie intake, the body will adapt after a period of time and will fully absorb and utilize these calories. The basal metabolic rate will also decrease to reduce energy consumption. As a result, the balance of calories in the body will reach another new stage, and the weight will stop decreasing, entering the so-called stagnation period.

I've lost weight, but my body shape hasn't changed?

Another possible phenomenon during the weight loss plateau is that although the weight has decreased, the body looks bloated and does not look like you have “lost weight” at all! Chinese medicine practitioner Tian Yimin pointed out that if improper weight loss methods are used to reduce weight quickly, it will cause the body's muscle tissue to be depleted. Even if the weight loss is obvious, body fat is often still very high.

Moreover, the volume of fat is twice that of muscle. When the fat ratio is high, the body will look bloated. This is the opposite effect caused by improper dieting and weight stagnation. When you use the same weight loss method for a period of time, or use improper methods to lose weight, resulting in no change in weight or body fat for more than 14 days, you enter a stagnation period.

Chinese medicine physician Tian Yimin provides the following 4 tips to teach you how to continue to lose weight healthily!

There are ways to break through the stagnation period. These 4 tricks are really effective.

Tip 1: Avoid eating the same food, eat starchy foods during the day

Check whether the food you eat is too monotonous or whether you are not getting any nutrients. Everyone is afraid of starch during weight loss, but moderate intake can help burn fat because starch is a source of calories for the body, and burning fat requires sufficient calories. It is recommended that starches be consumed at breakfast and lunch, and in small amounts at dinner.

Tip 2: Record your food intake every day and keep the calorie intake under 1000 kcal

A person's basal metabolic rate is 30 calories per kilogram of body weight. For a 50-kilogram person, if he or she consumes 1,500 calories a day, he or she will maintain a weight of 50 kilograms and will not gain or lose weight. If you really want to lose weight by consuming low calories, it is recommended that girls consume no more than 1,000 calories a day. This will be effective without harming your body.

Tip 3: You must eat breakfast, otherwise you are more likely to have a stagnation period

Many people mistakenly believe that reducing three meals to two will have a better weight loss effect. In fact, skipping breakfast can easily increase hunger, prompting you to eat more food and calories at lunch. Skipping breakfast is of no help in losing weight. Many studies have also confirmed that people who don’t eat breakfast to lose weight are most likely to encounter a plateau and have a greater chance of gaining weight again.

Tip 4: Increase the amount of exercise + weight training to improve basal metabolism and prevent weight gain

Increasing the amount of exercise to about 1.5 to 2 times the usual amount and adding weight training to increase muscle strength can increase the basal metabolic rate and increase calorie consumption. The level of basal metabolic rate determines whether weight loss is successful and even affects the possibility of regaining weight. Only by increasing the amount of physical activity can we achieve the weight loss principle of "total calories consumed > calories consumed".

However, I would like to remind everyone not to increase the exercise intensity to the highest point right away. This will make the body tired and stressed, and the metabolic efficiency of fat burning will decrease. Therefore, a gradual increase is the appropriate approach.