Many people should find that when they lose weight, there is always a period of time when they do not lose weight, probably because they have encountered a plateau period. The plateau period, that is, the period of weight loss stagnation. This is actually just the body’s normal self-protection phenomenon. In the early stages of weight loss, generally as long as you increase exercise or reduce the intake of a certain amount of diet can make weight loss. But once the body has adapted to the change, it will enter the weight loss plateau. When we reduce the intake of calories for a period of time in order to lose weight, the body will adapt to the phenomenon, the food intake of calories as much as possible to absorb and make the most effective use, while reducing the basal metabolic rate, reduce energy consumption, so the calories and reach a new equilibrium, the weight will no longer fall, this situation is called the plateau period. This is actually a self-regulation process of our body, the plateau period usually does not last long, usually 1-3 weeks, long 1 to 3 months or so. Everyone in the weight loss process will have a plateau, but the length of time varies. After the plateau period, some people think they can’t lose any more weight, so they lose confidence and patience and give up losing weight. The best way to overcome the plateau period is to change and adjust the training program accordingly, increase the intensity of exercise and control the calorie intake. Usually you only rely on the same cardio exercise to lose weight, such as running, swimming, then you can try to add another exercise or a new cardio exercise, and then add a local anaerobic exercise, such as sit-ups, dumbbells. Anaerobic training not only gives you a more solid figure, but also your muscles will not lose and shrink. You will definitely feel a little overwhelmed in the beginning phase, after about 5-7 days, your body will be able to adapt to the change. Increasing the intensity and density of exercise during the plateau period can increase the body’s metabolic rate, resulting in higher calorie consumption and less adaptation of the body’s protective function to the drop in calories, which can effectively shorten the duration of the “stagnation period”. Weight loss is a persistent thing, not because of a little bottleneck, it is easy to give up.