Why did you encounter a long "platform period"?
……
Regarding the concerns of these students, this paper summarizes 12 reasons:
Losing weight is not a linear process of monotonous downward load.
Many people lose the most and fastest in the first week when they start a nutritious and low-carbon diet, because most of what they lose at this stage is excess water, not real body fat. After this stage, the speed of losing weight will slow down.
If you eat more protein than before, or if you start doing strength training while eating a low-carbon water diet, you will gain some muscles. The density of muscle is several times that of fat. At this time, even if you are still losing fat, the weight figure has not dropped.
So, if your weight figure hasn't changed, but others say that you look thin, or that your clothes are loose, or simply, you measure your waist circumference, hip circumference and thigh circumference and find it smaller-don't doubt that you are burning fat.
Don't rush for success, you can estimate your weight loss time according to this table:
Some students are not alert to hidden carbohydrates, and they eat too many carbohydrates, but they are still ignorant.
Therefore, we should be highly alert to the following situations:
③
A nutritious and low-carbon diet should not only cut off carbohydrates in your diet, but also ensure that you get enough dietary fiber, trace elements (vitamins and minerals) and high-quality fat (ω 3).
If you have reduced the proportion of carbohydrates to a very low level, but the fat intake is insufficient, but you eat a lot of lean beef, chicken breast and other foods, and take protein as the main energy source of your body, it will be difficult for your body to really enter the state of fat burning and metabolism, thus affecting your fat-reducing effect.
④
In order to taste better, many nut products on the market will add sugar and syrup. Don't choose this flavor of nuts.
The original flavor also depends on what it is like. The carbohydrate content of some nuts can not be ignored, such as cashews and chestnuts, which should be removed from the white list of low-carbon water!
If you make low-carbon water snacks with nuts, set a standard for yourself and count them before eating. If you don't believe in your own strength, simply give up nuts temporarily and eat after losing weight to the target value.
⑤
Eating less and eating more meals can not only lose weight, but also cause excessive growth of bacteria in the small intestine.
Therefore, eating still follows the principle of "eat if you are hungry, and don't eat if you are not hungry". Don't force yourself to eat if your body doesn't feel hungry. In addition, you can also try the 8-hour eating method to extend the fasting time, which also helps to break the weight loss platform.
⑥
Needless to say, whether it's carbohydrates or fat, eating too much will make you fat. Eat slowly, pay attention to body feedback, just eat until you are full, and then eat when you are full.
⑦
Long-term exposure to high stress levels will stimulate the secretion of some stress hormones, such as cortisol. Slowly rising cortisol levels will make you hungry faster and always crave junk food. Long-term stress can also inhibit the parasympathetic nervous system and slow down your digestion.
⑧
Lack of sleep will not only make people feel tired, but also make people feel hungry and want to eat junk food. If every step of your nutritious low-carbon diet is right, but you just don't get enough sleep, it may be difficult for you to lose your ideal weight.
Here are some suggestions for improving sleep:
Choosing the right exercise method is very important. Running for half an hour on an indoor treadmill with cloudy air is not a good choice. Running for too long can even damage your health.
⑩
If you are taking certain drugs, be sure to read the instructions carefully to see if the "side effects" column indicates "may lead to weight gain", such as some hormones, sleeping pills, birth control pills, antidepressants and so on.
Attention! If you have to take medicine for health reasons, don't stop taking it just because you are fat! Consult your doctor first to see if there are any drugs with less side effects that can be replaced. If not, put weight loss aside first, health first!
It is a realistic goal to reduce 1 kg per week. If you actually have a normal weight (body mass index, that is, the height and body mass index is between 18.5~24.9) and only feel fat subjectively, then you will lose weight much more slowly than people with a large weight base.
Nutrition and a low-carbon diet will improve your health, but there is no guarantee that you will look like a supermodel in the end.
Long-term dieting has many hazards, such as lack of nutrition, decreased immunity and possible illness. If you are hungry for a long time, your brain will order you to eat hard when you see food, so as not to starve yourself to death. Therefore, people who diet for a long time are also prone to bulimia.