Break through the weight loss plateau by doing this with Mark's mom

"No external force, only your own hard work and sweat!" Well-known blogger Mark's mother did not rely on dieting, diet pills, or liposuction surgery. She exercised for 30 minutes a day and lost 36 kilograms in 5 months. She mentioned that there will definitely be a plateau period when losing weight, and the key is why you can't break through that 1 kilogram. In fact, it is purely a phenomenon of body adaptation. You can overcome the difficulties by changing your exercise method, increasing exercise time, and supplementing more nutrition and water to help your metabolism!

Mark’s mother shared that when you encounter a period of weight loss plateau, you can do more muscle-strengthening exercises. (Photo/taken from I Love Little Mark's Facebook)

Weight loss plateau: the body adapts

Once you have made up your mind to start losing weight, insist on regular exercise and diet control, the first two or three kilograms are usually lost smoothly. If you don't give up halfway, you will be able to lose weight slowly over time. But after one or two months, many people suddenly get stuck. Even if they eat very little, their weight does not move. Regular exercise also does not change the kilograms, which makes them feel frustrated.

Dr. Xiao Dunren, a hepatobiliary gastroenterologist specializing in obesity medicine, pointed out that people who lose weight generally encounter a period of weight loss plateau, which is a normal physiological protection mechanism. Simply put, when we eat less and exercise more for a period of time in order to lose weight, the body will adapt to the daily amount of exercise and calorie intake and then try to balance the metabolism on its own.

This state of balance allows the daily calorie intake to be utilized to the maximum extent possible, which is sufficient to cope with the calories consumed and maintain a lower metabolic rate. Naturally, it is difficult for the weight to drop further. At this time, it is best to appropriately revise the weight loss plan and work towards increasing the basal metabolic rate, so that you can break through the stuck state as soon as possible.

Break through the level Mark's mother does this

When facing a weight loss plateau, Mark's mother joked, "I always thought the scale was joking." She was really distressed when the indicators remained stagnant for several weeks with no signs of decline. But I hold the belief that if I give up at this time, all will be lost, so I am determined to keep going and complete my weight loss mission!

Mark's mother uses comics to share how to deal with the weight loss plateau. (Photo/taken from I Love Little Mark's Facebook)

Mark's mother shared that when her weight was stagnant, she still maintained aerobic exercises such as walking and running, but increased the duration from 30 minutes to 45 minutes. After the aerobic exercises, she added anaerobic exercises to strengthen muscle endurance, such as lifting dumbbells and push-ups, in order to help increase the basal metabolic rate.

Then it is necessary to supplement vitamin B group, C, etc. In addition to supplementing nutrition, it can also help the body's environmental protection. You must also record the amount of water you drink every day. At this time, you can choose mineral water with some lemon to replenish the body's calcium and magnesium ions. In addition, don't forget to eat starch. You can eat brown rice, potatoes, sweet potatoes, whole wheat bread, etc. as long as they are appropriate, it will help improve metabolism.

Mark’s mother added that the most important thing is to maintain a happy mood and regard sweating during exercise as a happy thing. You will naturally be able to persevere and move towards your goal. When you break through the level, don’t forget to buy a gift to reward yourself!

After successfully losing weight, Mark's mother still continued running as a form of exercise, and jokingly said that she now feels uncomfortable all over if she doesn't exercise. (Photo/taken from I Love Little Mark's Facebook)