🎯 訓練前：使用基礎代謝計算器 規劃每日熱量。

Understanding Plateaus

Weight loss plateaus occur due to metabolic adaptation, where your body becomes more efficient at lower calorie intakes.

Identifying True Plateaus

  • No weight change for 3+ weeks

  • Measurements also unchanged

  • Consistent tracking and adherence

  • Not during menstrual cycle fluctuations

Strategic Solutions

Diet Breaks: 1-2 weeks at maintenance calories to reset hormones

Refeed Days: Strategic high-carb days (2x normal carbs) weekly

Calorie Cycling: Vary daily intake while maintaining weekly deficit

Exercise Variation: Change intensity, duration, or type of training

Advanced Tactics

  • Reverse diet for 4-8 weeks if prolonged dieting

  • Implement HIIT 2x weekly for metabolic boost

  • Increase NEAT through daily step goals (+2000 steps)

  • Assess and address sleep quality and stress levels