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How can I lose 10 pounds of weight? The calorie of one pound of fat is 3900 kcal, and if you lose 10 kg of weight, if the amount of fat decomposed is 6 kg, and the other weight is the body's water, inorganic salt, waste, then you have to consume at least 23400 kcal of calories.
How can I consume 23400 calories? We can start from the two aspects of exercise and diet, exercise, we can start from running to improve the body's activity metabolism, if you run and exercise for 1 hour a day, you can probably consume 550 calories.
In terms of diet, we can reasonably control calorie intake, if your daily calorie intake drops by 450 kcal, such as quitting your favorite drinks, milk tea, eating less bowl of rice every day, eating less fat meat, eating more low-calorie vegetables, this calorie will be controlled.
During weight loss, diet combined with exercise is equivalent to you can produce a calorie deficit of 1,000 kcal per day, so you can digest 23,400 kcal if you insist on it for about 24 days. However, after the success of weight loss, many people have the problem of regaining weight, which will lead to weight loss failure.
How can we improve the success rate of weight loss and reduce the chance of regaining weight?
First of all, you need to know that fat is the key to obesity, and the purpose of weight loss is to lose fat, not weight loss. Only when the body fat rate drops, you can really slim down.
If you consume water, muscle, and waste in the process of weight loss, you can't really lose weight. We must pay attention to our own body fat rate, rather than only focusing on weight, otherwise you are easy to fall into the weight loss misunderstanding, and it is easy to regain weight after weight loss.
Furthermore, you have to understand the difference between muscle and fat, the two are completely different substances, can not be converted to each other.
The volume of fat molecules is 3 times that of the same weight of muscle, fat is bloated and hypertrophied, excess fat is not conducive to good health, will give the body a great burden.
While muscle is an energy-consuming substance, calorie consumption is several times that of fat, and the basal metabolic value of people with high muscle content will be more vigorous, which can effectively inhibit fat accumulation and improve the success rate of weight loss.
Therefore, in the process of weight loss, we must learn to lose fat without losing muscle, in order to improve the success rate of weight loss, reduce the probability of regaining weight, and create a real lean physique.
Boosting muscle levels requires strength training, not just aerobic exercise.
During fitness weight loss, we can do more strength training to prevent muscle loss, such as every time when exercising, first do some squats, push-ups, bench pressuring, rowing, pushing and other compound actions, which can effectively enhance the muscle dimension and maintain the basal metabolic value of the body, so that the body line will be more beautiful after slimming down, and it is easier to maintain a good figure.