Weight loss is a systematic project, may not be enough to work hard, the most important thing is that you have to know how to work hard. Just as the so-called "method is not right, the effort is in vain", the girl has sorted out the 3 most important suggestions for weight loss for you, and if you do it, you will definitely become a thin person.
First, the control of diet is always the first
When losing weight, pay attention to three points of practice, seven points of eating, which shows the importance of controlling the diet: you will find that if the diet is well controlled, even if you do not exercise, you will lose weight, but if you only exercise, but do not control the diet, it is basically impossible to lose weight.
As for how to control the diet, don't think that it is just to eat less. If you blindly eat less during weight loss and maintain low energy intake for a long time, it will lead to the body entering the "power saving mode" by reducing the basal metabolism, and your weight loss road will become difficult. And once the diet is resumed, the body will absorb energy and nutrients more wildly, which will lead to a rebound.
Therefore, it is recommended that the minimum caloric intake should not be less than 1200 kcal. According to the dietary guidelines for Chinese residents, adult men need to consume 2250 kcal per day, and women need 1800 kcal per day. When losing weight, it is appropriate to reduce 300-500 kcal. This can be flexibly adjusted.
In addition, we must pay attention to the balance of nutrition: like staple foods, protein, vegetables and fruits, etc., these can not be less. At least one cup of milk per day. Ensure that you should consume more than 12 foods per day and more than 25 foods per week. Theoretically, each meal has an appropriate proportion of various foods, such as more protein, a certain amount of fat and more dietary fiber.
Finally, in the way of cooking, we must pay attention to controlling the intake of oil, salt and sugar. Reduce eating outside meals.
Second, exercise must be more weight loss than no exercise
Although exercise is not a prerequisite for weight loss, it is the best way to improve weight loss efficiency.
The reason why exercise does not lose weight is because if you do not control your diet after exercise, your exercise results can easily be "offset". And exercise consumption and dietary intake are almost disproportionate.
I mean, maybe you only consume a few hundred calories for half a day, but the small piece of cake, potato chips, etc. you eat after exercise is far more calorie than the exercise consumption.
Therefore, on the basis of controlling the diet, as long as you are not a group of people who are not suitable for exercise, the benefits of exercise are still quite many.
People who are not suitable for exercise include: BMI > 28, body fat rate > 30%, and people with some diseases that are not suitable for exercise.
Plus, there's no best sport, only one that works for you. If you can't run, you can ride. If you don't want to ride a bike, you can jump. There is a foundation, and you can even do HIIT interval training.
Don't stay up late and go to bed early every day
Now many people have the habit of staying up late to sleep, but what You Miss wants to tell you is that this is a natural enemy of weight loss.
Staying up late often, as the night time is extended, will increase the probability of you eating, it can be said that the later you sleep, the easier it is to eat more, and tend to eat high-calorie foods.
Then there is the fact that staying up late will cause endocrine disorders and reduce metabolism. For example, it will affect the secretion of leptin that inhibits appetite, and the next day the appetite will be more exuberant, and if you are not careful, you will eat too much.
Think about it, if you don't sleep well, the next day you will have no energy to work, no energy to exercise, and it is easier to gain weight.
Therefore, from this point of view, as long as you sleep well and change the habit of staying up late to sleep, you can actually lose weight.
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