The first thing you need to know is that when weight loss reaches a certain stage, the previous diet and exercise will not make the weight drop again. For dieters, they usually need to spend a period of weight loss plateau, and to break the plateau period, they need to readjust their exercise plan, diet and rest.1. First of all, you should know that although there is no change in weight during the plateau period, it does not mean that the previous efforts are useless, so you should continue to adhere to the previous general weight loss plan, including but not limited to the adjustment of diet structure, daily calorie restriction, exercise plan, etc. 2. You can recheck your current diet plan for errors in calorie and carbohydrate control. For example, when calculating daily calories, whether snacks and beverages outside of three meals are missed, and when calculating the amount of vegetables to eat, whether high starch vegetables such as carrots and lotus roots are chosen, etc. If there is an error, you can adjust your diet plan to see if you can break the plateau period; 3. You can break the previous diet routine and extend the fasting time by light fasting to help break down the stored fat in your body and break the plateau period. Usually use the 16:8 light fasting method, the day eating arrangements in 8 hours, the remaining 16 hours to maintain light fasting, you can drink water normally. If you are too hungry you can also eat eggs, fish, shrimp, beef and other high-quality protein in moderation, but try to avoid the intake of carbohydrates; 4, adjust the exercise routine, you can maintain the amount of exercise and the number of calories consumed, but the appropriate replacement of the type of exercise, such as replacing aerobic exercise for squats, push-ups and other strength training, or replace jogging and other lightweight exercise for Bobby jump, HIIT and other fat-burning exercises, which can help break the weight loss Platform period; 5, pay attention to details, during the weight loss period many people pay attention to diet and exercise, but ignore the sleep and water, especially after a lot of sweating after exercise, body water loss increased, more attention to hydration. Fat metabolism in the body needs the participation of water, to ensure that the daily water intake can help fat decomposition. Adequate sleep can regulate hormone secretion to increase basal metabolism, which also helps to break through the weight loss plateau.