We are in the bottleneck period of running and losing weight, how can we solve it?

In our life, when we do a lot of things, it may be relatively 

smooth at the beginning, and then, after a period of time, we 

will encounter a relatively difficult period, or a period of no 

progress. This period is generally called the bottleneck period.

Similarly, in our weight loss process, especially in our own 

running to lose weight, we will encounter a bottleneck period. 

If you encounter it, you need to pay attention.

The so-called “bottleneck period of running to lose weight” 

refers to the fact that when you first start to lose weight, the 

reduction will be more effective, but after two months, it will be 

difficult to have the effect of losing weight, and it will even 

start to rebound.

How can we solve this bottleneck period of running and losing 

weight? How can I keep my weight loss going? Xiaobian, I will 

give you an analysis of how the bottleneck period is formed 

and how to solve it.

1. Reasons for the formation of the bottleneck period

In the process of running to lose weight, the fat in our body, 

that is, the excess fat, will definitely decrease, and the rate of 

reduction will be faster, if we control our diet well.

But what we need to know is that running to lose weight will 

not only reduce fat, but also reduce the muscles in your body 

to a certain extent.

If you lose your muscle mass, the consequences will be more 

serious. Losing muscle will reduce your physique and 

strength on the one hand, and reduce your basal metabolic 

rate on the other hand.

As we all know, the basal metabolic rate is an important factor 

in determining whether we have a good effect on losing 

weight.

If we only lose weight by running, then as the muscle mass 

becomes less and less, the basal metabolic rate becomes 

lower and lower, and if there is no big change in our diet, then 

we will lose weight more and more. Difficult.

When our muscle mass is reduced to a certain level, our fat 

may not be able to lose weight, which is the so-called running 

weight loss bottleneck period.

2. How to solve

If we want to better solve this bottleneck period of running and 

lose weight, there are two methods, one is to perform 

anaerobic strength training, and the other is to diet.

Generally speaking, we do not recommend this method of 

dieting, because although this method has a good weight loss 

effect, it does too much harm to our bodies.

We can intersperse some anaerobic strength training in our 

running weight loss training, two to three times a week, not 

every day.

If we don't have equipment to train ourselves for strength, 

then we can do some freehand strength training, such as 

push-ups, crunches, and freehand squats, etc. These 

freehand movements are all good.