I want to overcome the stagnation period! What is important for a successful diet
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I’ve been on a diet, but recently I haven’t lost weight like I used to. do not you think so? If you are on a diet, you may experience a period of stagnation. The ability to escape this stagnation depends on the success of the diet. Here, we will introduce how to overcome the diet stagnation period!
I don’t lose weight! Mechanism of stagnation
It’s surprisingly easy to lose weight right after you start a diet, but after a while you may not lose weight. Why can’t I lose weight when I have the same dietary restrictions?
Let’s look at the mechanism by which the diet stagnation period occurs.
The body’s natural reaction during the stagnation period
It is said that the diet stagnation period occurs due to the function of “homeostasis” that the human body has. The homeostasis function is a function that protects humans from hunger and works to suppress weight loss when the calorie intake of the diet continues to be low.
It is said that when the homeostasis function works, the rate of energy absorption by diet increases, and the amount of energy consumed by basal metabolism and exercise decreases. So to speak, the body goes into energy saving mode.
Therefore, “I don’t lose weight even though I haven’t eaten” will occur.
Homeostasis is a vital part of life, so everyone has it. In other words, a stagnation period in which you are on a diet but do not lose weight can happen to anyone. When will the stagnation period occur?
When will the stagnation period occur?
There are individual differences in when a diet stagnation occurs, but if you lose 5% of your body weight in about a month, your homeostasis function will work and you will be more likely to enter the stagnation period.
So, if you lose 2.5 kg for a person who weighs 50 kg and 3 kg for a person who weighs 60 kg in a month, you are likely to enter a stagnation period. With this weight, everyone can lose weight with a little effort, so it seems that many people experience a stagnation period about a month after starting a diet.
In particular, if you limit calories while you are on a diet, your body tends to feel lack of energy, so it is said that even a small meal will increase the rate of energy absorption. And because it reduces the amount of energy consumed by exercise and basal metabolism, it tends to enter the stagnation period earlier.
How long will the stagnation period last?
If you go into a stagnation period while you are on a diet, you will not lose as much weight as you want.
Maintaining motivation is essential to staying on a diet, but it is often frustrating that your efforts are not reflected in the numbers.
Many people start the stagnation period about one month after starting a diet, and it is said that it lasts for about two weeks to one month, although there are individual differences. It seems that it may last for two months for a long person.
However, it doesn’t last forever, so you have to keep going, not giving up or giving up on the lack of results.
Also, if the stagnation period continues for 3 months or more, the diet method itself may be wrong, not the stagnation period, so let’s review it once.
Some people think that if you don’t lose weight while you are on a diet, “this dieting method is ineffective” or “because you are hard to lose weight, it is useless to diet.”
Many people who frustrate their diet may be due to their inability to overcome this stagnation period. Escape from the stagnation period is important for a successful diet.
Things to keep in mind to escape the stagnation period
If you don’t lose weight as you think you’re on a diet, you’ll lose motivation. However, it is no exaggeration to say that the stagnation period is experienced by anyone on a diet.
What can we do to get out of the stagnation period?
Recognize that the stagnation period is coming
First of all, let’s recognize that the stagnation period will come if you are on a diet . If you anticipate a period of stagnation, you won’t be impatient if you suddenly lose weight. You can continue your diet at your own pace.
Many people who get impatient during the stagnation period do not expect the stagnation period to come. As a result, I panic, saying, “I’m eating less, but I’m not losing weight at all!” “I’m running every day, but I’m not losing weight at all!”
If you can’t feel the effect of dieting, you may want to tighten your diet and increase the amount of exercise, but even if you try too hard during the stagnation period, you can’t expect much effect. So, even if the stagnation period comes, let’s continue the diet at the pace we have been up to now.
Even if you don’t lose weight, it’s important to keep on dieting without rushing, just to the extent that you think you’re in a stagnation period.
Review the contents of the diet
Once you’re in a stagnation period, you can review your diet. Reviewing the content of your diet does not mean that you will be on a harsher diet than ever before.
First , you can record your weight, diet, and exercise to see what you can do to get out of the stagnation period . If you keep a record, you may find that your diet is poorly balanced, even if you have a low calorie intake. You may also find that you are lacking in exercise, even if you have a good diet diet.
If you notice a problem, take steps to improve it. By doing so, you will be able to have a more effective diet.
In addition to recording your weight, diet and exercise, you can also try increasing your diet temporarily. The reason for the stagnation of the diet is that the homeostasis function may be working. Because the body felt a sense of crisis about the decrease in energy intake, the body entered the energy saving mode and it became difficult to lose weight.
Therefore, if you temporarily increase the amount of food you eat, you can inform that the energy required by the body is coming in properly, and it may be possible to cancel the homeostasis function. Increasing the amount of food does not mean making it large, but just enough to return from a diet to a normal diet.
Another thing you can do is change the way you exercise. If you’re running every day and you don’t lose weight at all, you can try exercising or swimming in the gym. By doing so, you will be able to continue exercising without getting tired, and you may lose weight naturally again.
Get a good night’s sleep
To get over the stagnation, you also need to be aware of getting a good night’s sleep . Growth hormone, which is actively secreted during sleep, repairs muscles damaged by muscle training, etc., so getting a good night’s sleep leads to an increase in metabolism.
If your muscle training says “I’m trying to increase my basal metabolism but I don’t get the results I want,” it’s possible that sleep deprivation is the cause.
It is also said that stress caused by lack of sleep reduces the amount of metabolism, so if you feel that you have entered a stagnation period while you are on a diet, it is a good idea to first review the time and quality of your sleep .
To improve your sleep quality, it’s important to avoid watching TV, computers, or smartphones one hour before bedtime.
When you wake up in the morning, open the curtains and soak up the morning sun, so be aware of getting into the habit of the morning and night cycle.
Take water
Training and aerobic exercise on a diet can make you sweat a lot. At this time, if you drink enough water, you can effectively discharge the body’s waste products together with sweat. In addition, by properly ingesting the amount of water consumed by sweat, it also leads to an increase in metabolism. Take 2 liters a day as a guide.
It is recommended that you ingest normal temperature or warm water (plain hot water) or tea. Be aware that cold water can cool your internal organs and reduce your digestive function.
If you have a tendency to get cold, you can warm the internal organs by drinking warm plain hot water or tea, so it is also recommended for improving digestive function.
You’ll want a cold drink in the summer, and while it’s good for preventing heat stroke, be aware that taking too much cold water can strain your internal organs.
Chew slowly
It is also important to be conscious of chewing firmly and eating. Eating fast can cause you to get fat, so you need to spend a lot of time eating.
In particular, it is said that the satiety center works more than 20 minutes after starting a meal. Avoid eating fast, as eating over time stimulates the satiety center and helps prevent overeating.
Also, chewing slowly also means “tasting and eating.” By enjoying the taste and texture of the ingredients over time, you will be more satisfied with your meal.
Be careful if you are eating while watching your smartphone or TV. There is also an experimental result that it is difficult to get a feeling of fullness if you become conscious of things other than meals.
If you have a clue, it is recommended that you review how you eat.
How to overcome a diet stagnation
Many diet frustrated people have given up on their diet because of the impatience and stress of not losing weight when they enter a period of stagnation.
To be successful on a diet, you need to overcome a period of stagnation. So how can we overcome the stagnation period?
Establish a “cheet day”
It is recommended to set up a ” cheet day” . A diet day is a day when you can eat whatever you like.
During the diet period, dietary restrictions are applied to lose weight, but by creating a day without dietary restrictions, mental stress can be relieved.
You may also be able to turn off homeostasis by sending a message to your body that you are not starving if you have a cheat day. Therefore, it is recommended to set up a cheat day when the diet stagnation period begins.
However, have a cheat day at most one day a week . If you have cheat days many days a week, you may gain weight due to over-calorie.
In addition, it is recommended to carry out the cheat day systematically. If you feel like “I’m hungry more than usual today, so maybe I should have a cheat day”, it’s difficult to make a successful diet.
Make a decision in advance, such as “Let’s make a cheat day every Sunday!”, And let’s eat a diet properly except that day.
Imagine yourself after a stagnation period
In order to overcome the stagnation period, it is important to maintain high motivation to continue the diet.
Imagine yourself after overcoming the stagnation period, and try to set goals such as “If you lose 〇kg, you will be beautiful” and “Let’s wear that dress”.
Specifically, if you lose 〇kg, you can get a sense of accomplishment by purchasing what you want, such as clothes and cosmetics, as a reward. Imagine yourself becoming more and more fashionable, and you may be more motivated.
Setting several small goals and goals and achieving them one by one will help maintain motivation until you reach the big goals.
Talk to an expert
It is also recommended to consult an expert to overcome the stagnation period of the diet .
When you go to the training gym, you can get advice on meals, training menus, etc. from your dedicated trainer . You can also get accurate advice on how to escape from the stagnation period, so if you are having trouble with the diet stagnation period, it is a good idea to consult.
Also, if the stagnation period continues for a long time, it is one way to consult with a hospital. Perhaps it is difficult to lose weight due to hormonal imbalance.
If you are considering consulting with a specialist, one of the ways is to go to a beauty treatment salon other than the training gym.
Some diet menus offer metabolism-promoting treatments, so it’s a good idea to use them as a reward or to maintain your motivation to get out of the stagnation period.
In addition, even hard-to-remove fats such as cellulite can be metabolized by undergoing treatment with an esthetic treatment.
Even if you lose weight by dieting, if the unevenness of cellulite is noticeable, it may be difficult to enjoy fashion with your legs and arms out.
If you add esthetics as one of the means to get out of the stagnation period, you will be able to build a beautiful body and squeeze your body effectively.
NG behavior during the stagnation period of the diet
Even if your diet is in a stagnation period, if you take it easy, the efforts you have made may become a bubble.
So what precautions can be taken to prevent rebounds during periods of stagnation?
From here, we will introduce NG acts and precautions that should be avoided during the stagnation period.
Actions that lead to starvation
When you enter a stagnation period of your diet, you will not lose weight as you wish, so it is counterproductive to exercise hard or to restrict your diet to be more stringent.
Excessive exercise and strict dietary restrictions can lead to starvation and prevent fat burning.
This is because the body is in a critical reaction to sustain life and tries to store energy.
Starvation makes it harder for you to lose weight, and your diet is less likely to be metabolized, which can lead to rebounds.
Therefore, do not forcibly increase the load of your diet during the stagnation period, and try to get the necessary calories.
Drinking and eating
Drinking and eating is also one of the NG acts that should not be done during the stagnation of the diet . It’s a good idea to have a cheat day to stay motivated, but you need to control it so that it doesn’t cause binge eating.
In particular, it is safe to understand the calories of the cheat day meal to some extent and be careful not to exceed the standard calorie intake.
Also, if you are binge eating, you may not be satisfied and give up when you return to the diet menu again.
Be careful not to let your continued efforts turn into water bubbles due to Cheet Day.
Give up on a diet
The most important thing to avoid during a stagnation period is to give up on the diet itself. If you don’t get the results you want in the stagnation period, you may want to give up saying, “I can’t lose weight anymore …”.
However, once you get over the stagnation period, you will have a period to lose weight again, so it is important to work on it over a long period of time.
In particular, it is said that women have a period when they are easy to lose weight and a period when they are difficult to lose weight depending on their menstrual cycle. Let’s think that there is a fluctuation of about ± 1 to 2 kg depending on the cycle depending on the fluctuation of the hormone balance.
In addition, it is said that about two weeks after menstruation is the time when metabolism rises most. It is a good idea to balance it by adjusting the amount of training while considering the hormonal cycle.
summary
The diet stagnation period faced by those who are on a good diet. Be aware that there is a stagnation period in your diet, and let’s survive the stagnation period! With the help of an expert, you can survive the stagnation more easily than your own style.