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Obesity is because the body's fat content exceeds the standard, fat molecules are bloated and fat, girls body fat rate of more than 24%, boys body fat rate of more than 20%, your figure will slowly become obese.
Excess fat will secrete harmful substances, increase the burden of the body's operation, is not conducive to good health, and is easy to induce high blood lipids and excessive cholesterol.
Boys are too obese, and it will also inhibit the secretion of androgens to make you become less masculine. Therefore, both men and women should control the level of body fat and avoid getting fat in order to maintain a healthy physique and slim figure.
And weight loss is a matter that requires methods and skills. Many people will fall into the misunderstanding when losing weight, resulting in poor weight loss efficiency, the figure is always fat, and the weight is like a yo-yo to regain weight.
In order to improve the success rate of weight loss, we need to quit a variety of extreme and unscientific weight loss methods, such as excessive dieting, fruit meal replacement, diet pills, sweat steaming weight loss methods and other methods that we need to avoid. The right way to lose weight requires keeping these principles in mind:
1, reasonable control of calorie intake, avoid excessive dieting, which will lead to malnutrition. Daily caloric intake should be lower than the body's total metabolic value, but not lower than the basal metabolic value.
A person's basal metabolic value is 1100 kcal - 1500 kcal, our calorie intake should be maintained above this level, in order to ensure that the body's basic operation to go, let you healthily slim down.
2, diet we can not be too single, only eat vegetables and fruits is not advisable. We want to scientifically supplement a variety of ingredients, carb: protein: fat ratio of 5: 3: 2 is recognized as a fitness meal combination.
Our three meals should be supplemented with a variety of high-quality staple foods, high-protein and low-fat fish, eggs, dairy products, lean meat, high-fiber cabbage, kale, broccoli, lettuce, winter melon, celery, bitter melon and other foods, as well as a variety of mushrooms.
3, develop healthy eating habits, three meals should be regular, do not skip any meal, eat eight points full of rice. Eat well for breakfast, eight minutes full for lunch, eat less at night, eat early, do not eat 4 hours before going to bed, avoid supper, in order to lose weight faster.
4, you must step out of the legs to move, in order to enhance the body's activity metabolism. When working out, we can't measure the rate of weight loss by the amount of sweat, sweat is not the tears of fat.
Different seasons of fitness, sweating is different, such as winter jogging 1 hour sweat will be less, and summer jogging 1 hour sweating will be more.
However, no matter what the season, the fat burning effect of running for 1 hour is the same. Therefore, what we have to do is to adhere to fitness exercise every day, and no less than 40 minutes each time to improve the efficiency of fat burning and achieve the effect of weight loss.
5, in order to avoid weight loss after weight loss, improve the success rate of weight loss, we also need to add anti-resistance training to exercise muscles and prevent muscle loss, which can create a real lean physique.
When a novice first starts strength training, it can strengthen the body muscle groups from some compound actions such as: push-ups, pull-ups, squats, lunge squats, flat supports and other actions, which can improve the basal metabolic value of the body, and the proportion of the body after slimming down will be more beautiful and will not be too dry.