The number of weight has decreased a lot, but suddenly it becomes stuck and hard to go down again? Indeed, the hope of having a balanced weight by way of diet and exercise does not necessarily run smoothly. Maybe you are having a plateu. What is the time of plethora and how to pass it?
What is the plateau period?
The plateu period is a condition where you don't lose weight again over a period of time, even though you already eat healthy food and exercise.
Actually this is normal. Many people who are on a diet or trying to lose weight experience this. Even though you have tried hard with as much diet or exercise as possible, there is still a lot of frustration in this plateu.
The cause of the plateau
It feels good when a few weeks into the diet and exercise, the weight starts to shrink. This might be caused by the reduction in calories used to get the energy needed. Then the body secretes glycogen, a type of carbohydrate stored in the body's muscles and liver to be burned into energy.
Some of these glycogen are also made from water from the body. So not infrequently, the body will experience weight loss which mostly reduces body water, but unfortunately this is temporary.
In addition, in this early period you will lose muscle mass and fat. Muscle serves to help maintain the level of calorie burning (metabolism). So when you lose weight, your metabolism also slows down. Your slower metabolism will slow down your weight loss, even if you consume the same number of calories to help you lose weight.
To pass this plateu period, you need to increase your physical activity or reduce the calories you eat. Using the same exercise or diet before this plate can be useful for reducing your weight, but it won't produce a lot of weight loss.
How to overcome the plateu period so that it can still lose weight
Rest your body and keep calorie intake
Most people think, the more you diet and exercise, the easier it will be to lose weight. Especially for people who go on a diet and want to build body muscles. However, the fact is your muscles actually develop when you rest.
Take a break for 3-7 days after you practice hard for 8 to 10 weeks to refresh your body again. Don't forget to keep food calorie intake stable and not excessive.
Change the amount and style of the sport
To pass this plateu period, you are required to keep your body adapting to each diet plan and exercise. For example, when you are on a diet and doing sports lift weights to lose weight and build muscle, you can change the number of reps depending on the type and level of your practice. For simplicity, if you are accustomed to doing 4 sets of 10 reps, change for example by being 4 sets of 12 reps or 3 sets of 8 repetitions.
One reason why you lose weight is because your body is familiar with the types of exercises that are routinely done. That is why you are required to be more creative in making sets or new types of movements in your training pattern to avoid boredom in the muscles and body. For example, if you are used to doing push ups, you can replace them with back up or pull up.
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