Are you stuck in losing weight? These "powerful" methods can help you break through the bottleneck

Losing weight is an important goal for many people in pursuit of a healthy life, but many people often encounter a bottleneck period in the process of losing weight, and their weight stops decreasing or even rebounds. In fact, this may be because the weight loss method is not scientific enough, or they have not found a strategy that suits them. Today, let's talk about those simple but effective "king bomb" weight loss methods.

1. Creating an energy gap: the core of weight loss

The essence of weight loss is to create an energy gap, that is, to make the body consume more energy than it takes in. However, many people are too aggressive in the early stages of weight loss, trying to lose weight quickly through extreme dieting or excessive exercise, which is not only difficult to stick to, but may also cause the body to enter "energy saving mode", which is not conducive to weight loss. Therefore, weight loss needs to be gradual, and diet and exercise plans should be gradually adjusted according to the body's feedback.

2. Diet adjustment: nutritional balance is the key

Eat a varied diet

Try to consume more than 12 kinds of food every day and more than 25 kinds of food per week. The staple food should be mainly whole grains, beans and potatoes, which not only provides rich nutrition but also prevents insulin resistance. For example, you can eat oatmeal porridge with boiled eggs and nuts for breakfast, brown rice, stir-fried vegetables and chicken breast for lunch, and sweet potatoes, steamed fish and cold vegetables for dinner.

Reasonable distribution of three meals

Breakfast provides 30% of the energy needed for the day, lunch 40%, and dinner 30%. Avoid eating dinner too late, because the body's metabolism is slower at night, which can easily lead to energy accumulation.

Control fat and salt intake

The daily cooking salt intake should not exceed 5 grams, and the cooking oil intake should be controlled at 25-30 grams. It is recommended to use healthy cooking methods such as steaming, boiling, and stewing to reduce the intake of fried and high-sugar foods.

3. Exercise: Combination of aerobic and strength training

Aerobic exercise

Do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, or cycling. The intensity of the exercise should be controlled to the level where you can talk while exercising but not sing.

Strength training

Perform strength training 2 to 3 times a week, such as squats, plank support, dumbbell lifting, etc. Strength training can not only help increase muscle mass, but also increase the basal metabolic rate, allowing the body to consume more calories when resting.

Utilize fragmented time

For busy working people, they can use fragmented time to exercise, such as climbing stairs or walking to and from get off work.

4. Psychology and lifestyle habits: factors that cannot be ignored

Avoid “cheat meals”

Some people believe that eating a high-calorie "cheat meal" occasionally can help break the weight loss plateau, but research shows that this may actually lead to weight gain. Maintain consistency and regularity in your diet during weight loss.

Regular work and rest

Sufficient sleep and a regular schedule are essential for weight loss. Staying up late disrupts the body's metabolic rhythm and leads to increased appetite, especially a desire for high-calorie foods.

Sit less and move more

Sitting for long periods of time is one of the main causes of obesity. Get up and move around every once in a while, or try using a standing desk.

5. Special methods: short-term rapid weight loss strategy

If you need to lose weight quickly in the short term, you can try some special diets, but be aware that these methods are not suitable for long-term use:

Liquid fasting day : Only consume liquids throughout the day, such as black coffee, sugar-free yogurt, sugar-free soy milk, etc.

Coarse grain day : Eat mainly coarse grains such as corn, sweet potato, pumpkin, etc., eat small meals frequently.

Fruit day : Choose low-sugar fruits, such as apples, grapefruit, kiwi, etc.

Protein day : Mainly eat high-protein foods cooked in plain water, such as chicken breast, fish, tofu, etc.

VI. Conclusion

Losing weight is not a complicated thing. The key is to find a method that suits you and stick to it. By creating an energy gap, adjusting your diet properly, increasing your exercise, and developing good living habits, the weight loss effect will gradually appear. Remember, losing weight is a long-term process. Don't rush for success, and don't blindly try extreme weight loss methods. Healthy weight loss, start today, let us meet a better self together!