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Weight loss has a priority, success or failure sometimes. Not everyone who loses weight will be successful, and most people will experience the problem of weight loss failure.
Only by learning the experience of weight loss masters can we reduce misunderstandings, improve the success rate of weight loss, and reduce the probability of gaining weight. Only by scientifically reducing the rate of body fat, reducing the loss of muscle, and maintaining the body's vigorous metabolic level can we improve the success rate of weight loss and reduce the chance of regaining weight.
Weight loss over people share: 4 fat loss without muscle loss tips, effectively improve fat burning efficiency!
Tip 1, three meals regularly, do not eat snacks at other times, strictly control the mouth. Regular meals can develop efficient metabolic digestion memory, reduce the appearance of hunger, and reduce the accumulation of fat. Usually, we have to empty the house of all kinds of unhealthy snacks, especially cakes, chocolates, biscuits, candy, potato chips, fried chicken and other foods, we have to stay away.
Eat more light processing and healthy ingredients for three meals, such as high-fiber vegetables (cabbage, broccoli, kale, tomatoes, cucumbers, celery, winter melon, etc.), low-fat, high-protein meat, eggs, dairy products and other foods, in order to reasonably control calorie intake, while supplementing the nutrition required by the body, improving metabolic motivation, healthy weight loss.
Tip 2, eat dinner early, try not to eat 3-4 hours before going to bed, especially to avoid supper. Eating supper before going to bed can easily lead to fat accumulation, but also affect sleep time, disrupt the body's hormone secretion, and is not conducive to weight loss.
In order to reduce the burden on the body, dinner should be kept light, finish dinner early, do not stay up late at night, go to bed early, and ensure 8 hours of sleep, which will help leptin secretion and inhibit lipolysis. Your mental state will also be more energetic during the day, which will help to increase the level of metabolism in the body and make the body lose weight faster.
Tip 3, fitness exercise 30-60 minutes a day, just started fitness of the human body endurance is relatively poor, can not adapt to large-intensity exercise, we can start from brisk walking or table tennis, 1 hour a day, low-intensity exercise is easier to stick to, not easy to give up halfway.
After 1-2 months of physical strengthening training, we can overdo jogging, swimming, aerobics, badminton and other sports, insist on more than half an hour a day, and insist on 4-times a week exercise, which can achieve a good fat burning effect.
During fitness and weight loss, we can also add strength training to prevent muscle loss, such as arranging 20 minutes of anti-resistance training before aerobic exercise, which can be used from compound action squats, push-ups, pull-ups, hard pulls, goats standing up, rowing and other actions, which can strengthen the body muscle groups, and the proportion of the body will look better after slimming down.
Tip 4: Be patient enough and don't be too impatient. Weight loss can not be rushed, the decomposition of fat takes time, want to lose weight healthily, avoid body rebound, we need to maintain enough patience, prolong the weight loss cycle, to avoid weight loss too fast.
Losing weight too quickly is prone to problems such as skin laxity, muscle loss, and weight gain. The key to weight loss is to lose fat rather than weight, we have to do fat loss without muscle loss, in order to lose weight healthily. The weight loss cycle should be at least 2-3 months or more, and it will take 1-2 months to consolidate the figure and avoid weight gain after successful weight loss.