New year, want to lose weight successfully without rebounding? According to relevant research: in the general population, this is actually just a small probability event. That said, most people bounce back after losing weight.
So the question is: is this happening because you don't work hard enough? Shut your mouth, open your legs and are not thin, blame you for not understanding the following weight loss truth.
First, hard work, can you lose weight successfully?
The principle of weight loss is that when the controlled calorie intake is less than the calorie consumption, you will lose weight. In other words, diet and exercise, to take a two-pronged approach, not only to increase exercise consumption, but more critically, may be to control the mouth. Why?
The reason is that pure exercise is difficult to create heat difference. The body does burn calories when exercising, but these calories are not as many as you think: for example, a person who weighs 66 kg joggs for an hour consumes about 462 kcal. And for the high-calorie food that you eat, it's a drop in the bucket.
What's more, although an hour is not long, it still takes some effort to persevere.
Therefore, we need to be clear that diet is the soul of weight loss, and exercise is its soul mate.
Second, efficient weight loss exercise, look at the intensity or look at the time?
When it comes to losing weight, almost everyone wants to lose weight efficiently. So what kind of exercise can be effective in losing weight? Is it strength training or aerobic exercise? Is it moderate-intensity, sustained exercise, or high-intensity interval training? According to relevant research: our demand actually needs to reach a total amount, that is, intensity * frequency * time.
In this way, in fact, there is no time-saving and labor-saving exercise, and the time will be shortened with high intensity exercise. Long-term exercise, the intensity is low. Then considering that fat metabolism requires oxygen participation, it is recommended that you reduce fat, mainly aerobic exercise, with strength training. When making an exercise plan, it is recommended to choose the intensity that you can stick to, and then determine the length of exercise.
Third, the monthly weight of 20 pounds, really reliable?
Speaking of which, similar to "one night weight loss" and "20 pounds of weight loss per month", it is the ideal of almost all dieters.
But have you ever thought that fat is not accumulated in a day, so why can it be lost quickly? The meaning of losing girls is that I hope you will no longer be deceived by those scareming weight loss advertisements, and weight loss that conforms to physiological laws is really healthy.
After all, no matter how you lose weight, you can't do without this underlying logic: creating an energy gap.
If the gap is too large, such as you use dieting to lose weight, eat very little every day, there is no energy intake, the body will enter the "power saving mode" by reducing the basal metabolism, once you can't help but restore the diet, the body will frantically absorb energy and nutrients, waiting for you is bound to be fat, rebound.
Therefore, setting a reasonable goal from the source can prevent weight rebound. For example, losing 10% of your weight in half a year is about 1-2 pounds per week.
Why do I look fatter because I weigh the same weight?
People of the same weight, one fat and one thin, are different from the fat content of the muscles of the two.
Weight loss is not the same as weight loss, but depends on body fat content and body fat percentage. People with the same weight, low body fat percentage, must look thin. The reason is that the same weight of fat and muscle, the former is much heavier than the latter.
Normal body fat rate, male in about 15%, female in about 25%, are you qualified?
In summary, in addition to regular weighing, you also have to record your own three-dimensional data.
Subtract other articles
▼
Thinner
Beauty
share
answer