克服减肥高原的10个技巧

经过克里斯蒂娜·拉鲁(Kristina Larue),路由,CSSD,LDN
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克服减肥高原的10个技巧

So youstopped drinking soda并将冰淇淋带入房屋,重量开始剥落。这增强了您的信心,因此您加入了健身房,以燃烧固定自行车上的额外卡路里。您所有的努力都得到了回报,您体重减轻,,,,possibly even a lot of weight … well, for a while. But now you feel stuck; you feel as if you’ve reached aweight-loss plateau

可能您的体重很健康,尽管超过了梦想中的体重,但是那些讨厌的5-10-15pounds are still lingering。Why? Are you just dreaming too big and searching for something that is out of reach? If you’re at a healthy weight, this might be because the body likes to maintain a stable weight, also known as设定点重量。While your body’s set point can be adjusted, it can take some time to get there.

As you are losing weight, it can be tempting tocut calories too lowto shed pounds faster. The down side to this technique: your muscle can be used as energy and this gradually slows your metabolism to spare energy. Whether you find yourself above your body’s natural set-point weight or if you’re hard pressed to lose those vanity pounds, here are 10 ways to overcome a weight-loss plateau.

1

调整卡路里摄入量

当你减肥时metabolism可以掉落,因为您的身体需要更少的卡路里或“能量”才能为较小的您加油。您最初开始进行减肥旅程时最初拥有的卡路里摄入量将需要进行调整,以符合身体当前减肥的需求。万博彩票下载安卓狗万体育买球确保修改MyFitnesspal中的卡路里目标每10磅左右。

2

FOCUS ON QUALITY

Busting through a weight-loss plateau不仅仅是卡路里和卡路里。加工食品不再削减了优质的全食like vegetables,beans,,,,high-fiber fruits and瘦蛋白引擎需要燃烧体内脂肪。

3

ROTATE YOUR ROUTINE

溜走在跑步机上for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone.高强度间隔训练(HIIT) has been shown to burn body fat effectively. Try doing speed work at the track, a boot camp class at the gym, or alternatewalking and running intervals。注意:将高强度锻炼纳入常规时,只需缓慢而有意地进展即可。做得太快会让你离开too sore,疲倦甚至受伤。

4

当心清理职责

这里有一个额外的咬人,那里有点ni。这些卡路里确实很重要,即使它们不在您的盘子上。Mindlessly munching在清理过程中,在孩子们(或配偶)的剩菜上,似乎无害,但是抵制小吃的冲动,因为这可能使您无法看到结果。


点击推文这篇文章>停狗万体育买球万博彩票下载安卓滞不前的体重减轻?不要烦恼!以下是@MyFitnessPal的10个提示,可帮助您克服减肥高原。万博彩票下载安卓狗万体育买球


5

KNOW YOUR NUMBERS

如果您一直在观察吃的东西,锻炼的东西更多,体重没有蓬勃发展,请咨询您的医生或注册营养师to rule out any underlying medical conditions that could make it difficult for you to lose weight.

6

GET QUALITY SLEEP

一个完整的觉失去脂肪至关重要因为它重置您的激素。即使是少量睡眠剥夺也会导致皮质醇增加,即应力激素。皮质醇水平升高会导致体内脂肪的积累, 尤其在中段附近

7

密切关注您的热量需求

研究表明人们经常高估了他们在运动过程中燃烧多少卡路里,,,,and低估了他们吃了多少卡路里。To better approximate your caloric needs, use the MyFitnessPal基础代谢率计算器要了解您每天燃烧多少卡路里,只要休息24小时。使用您的基础代谢率作为基准来减去活动过程中燃烧的卡路里的大约数量。请记住,活动期间燃烧的卡路里数量可能会有所不同。

8

FLUSH WITH FLUIDS

保持你的检查中的水合由于您甚至有轻度脱水时,身体通常会渴望食物。脱水症状类似于饥饿的症状,因此很容易混淆两者。旨在每天喝80-100盎司的液体盎司(2.35升),并在活动期间损失更多的液体。你可以跟踪您的水合水平with MyFitnessPal.

9

增加肌肉质量

想在休息时燃烧更多卡路里吗?举重(较重)的重量和遵循力量训练计划以建立肌肉。您的肌肉越多,燃烧的卡路里就越多,掉脂肪就越多。

10

多吃蛋白质

Protein has the highest thermic effect of food, meaning食用蛋白质在消化过程中会燃烧更多的卡路里。Protein also contains an amino acid, leucine, that numerous research studies have identified as a potent catalyst for burning body fat.

Put these tried and true tips into action, and soon you’ll be saying, “What weight-loss plateau?”

Originally published April 2020, updated with additional reporting

通过我们300次卡路狗万体狗万买球网址;育买球万博彩票下载安卓里收藏的食谱,以餐点,甜点和小吃为特色,实现您的减肥目标。简单地tap “Recipe Discovery” in the MyFitnessPal app

About the Author

克里斯蒂娜·拉鲁(Kristina Larue),路由,CSSD,LDN

克里斯蒂娜(Kristina)是位于佛罗里达州奥兰多市的董事会认证运动营养师,她专门从事直观和正念的饮食。她是食品和营养博客的作者,爱与热情where she shares {mostly} healthy recipes with simple ingredients that are meant for real life. As a new mom, she knows that eating well and living an active lifestyle isn’t always easy… but it’s always worth it!! Kristina loves spending time outdoors with her family, sweaty workouts, and a good cup of coffee. Get in touch with her for one-on-one营养教练(实际上或亲自),或与她联系Pinterest,,,,Instagram,,,,FacebookandYouTube

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