Moderate exercise is good medicine, and scientific diet is good medicine
I began to lose weight from postpartum (from pregnancy to postpartum fat growth, in fact, it is also a helpless choice, because mother-in-law and family make a lot of delicious food every day, you will not let you go if you don't finish eating, so I have been eating and eating, after giving birth, breastfeeding, you can arrange your own diet, weight loss is very smooth), I lost more than 60 pounds and maintained it for more than 20 years. Although I will gain five to eight pounds of weight every winter, I will lose it in summer, and the overall weight is relatively stable. The BMI is around 22 in winter and around 21 in summer.
I myself am a sports enthusiast of triathlons, just started to lose weight, because the weight is relatively large, not suitable for running, so mainly swimming, lost more than forty pounds, can not lose in the future, because swimming is in a cold water environment, compensatory will increase a lot of fat, and appetite is very strong, unconsciously will eat more. Later, I added running to lose weight smoothly, because running, especially summer running, sweats a lot, and instinctively does not want to eat anything high-calorie after running. I want to eat some fruit, drink some water, drink some porridge, and eat some refreshing dishes, so it is especially easy to lose weight.
Many people say that running will have thick legs, in fact, do you see that those professional marathon runners have thick legs?
But the weightlifter, but the legs are quite thick.
The female marathon runners are all flat-chested, the legs are not thick, and they are all lean and lean muscles.
Long-term aerobic exercise, your ability to burn fat will be improved, burning glycogen or fat switching is smoother, muscles are mixed with fat, when losing weight, fat loss will also reduce muscle. When you gain weight, you will also gain muscle, which is inseparable.
Fat people have more muscle than thin people, but there is also more fat around the muscles. The visceral heart, liver, spleen, lungs and kidneys also have a lot of fat, as long as you have more fat, you begin to produce insulin resistance, and you begin to have a trend of various chronic diseases. Let's look at some people say that losing legs is not thin, in fact, you really lose weight, not only the muscles are thin, but the fat around the muscles is also less, and the legs will definitely be thin. I myself lost 60 pounds and maintained it for more than 20 years. My 120-pound legs are definitely thinner than my 180-pound legs.
A total of two videos about exercise, one video is anti-inflammatory balanced nutritional food matching, everyone watch the video several times, practice more, must make behavioral changes. When you want different results, for example, you want to lose dozens of pounds of weight, but you are unwilling to make behavioral changes, this change is a long-term, a lifetime thing, not a short-term one or two month thing, then the results you want cannot be achieved, and it is also very absurd.
Video 1:
Video loading...
Fasting morning run aerobic heart rate run 6 km complete. Someone asked me to lose weight, why don't my legs be thin. Tell you a heart-piercing truth. Until you reduce to a flat chest, the legs will still not lose weight, and when your chest is flat, the legs will slowly lose weight.
The first thing women lose is chest fat, because the body thinks that you are experiencing famine, starvation, there is no need to reproduce and feed offspring, and there is no need to have the function of breastfeeding, let you lose chest fat first. Then the limbs, and finally visceral fat. Visceral fat is the most difficult to lose, and it must be consumed through medium-to-high intensity aerobic exercise for a long time.
In fact, as long as you have a thin waist, no big belly, less visceral fat, and thicker legs, it is a good phenomenon of health, but it is not easy to get various diabetic chronic diseases. And the risk of all-cause death will also be reduced, do not be influenced by the Internet to pursue what chopstick legs, there is no need. A toned body looks the best with confidence. Once you've lost weight, start eating and drinking halfway. When you grow fat, you first grow belly visceral fat, then grow limbs, and finally grow chest, that is, you become a person with a big belly, small legs and flat chest.
In the comments at the bottom of the video I posted, everyone had the same experience. That is, when losing weight, first lose the chest, the legs are not thin, the waist is not small, and the visceral fat is not reduced. Then I couldn't hold on, and I began to grow fat again, that is, my long belly became bigger, my legs became thicker, my chest was still flat, and finally I became a person with a big belly, big thick legs and a flat chest.
So everyone wants to lose weight, this is a lifetime thing, stick to enough exercise every day, at least half an hour to 1 hour of aerobic exercise, at least twice a week resistance muscle building training, 20 minutes each time.
And eating must control seventy percent full, just right, absolutely can not have the feeling of full, so that you can maintain a slim body for a lifetime.
Video 2:
Video loading...
I lost 60 pounds and kept more than 20 years of experience sharing! Why do people have thick legs in the first place? It is likely that you eat too much, and you see that the female marathon runners are flat-chested and lean legs. Running or other sweating aerobic exercise should not be too intense, not too fast, but not too slow, the optimal fat-burning aerobic heart rate is 180 minus your age± 10.
At moderate intensity, it is more suitable, and for a sustained time, because the proportion of fat function provided by exercise at the beginning is relatively small, it slowly increases to more than 40 minutes, and the function of fat accounts for 30% to 40%. So take enough time. The most important thing is to keep going, don't give up, run too fast, consume glycogen, too slow, walk and walk can't burn fat.
My legs at 180 pounds were definitely much thicker than I do now at 120 pounds, fat and muscle were mixed to grow, and mixed to lose weight. Diet control exercise control intensity and time, most of the loss is fat, a small part is muscle, and weight loss is a lifetime thing, can not be halfway.
Diet, you can see my previous articles, videos, all written clearly. Today I will share with you a Dr. Will's, anti-inflammatory diet, scientific and balanced collocation, because obese people have insulin resistance, chronic inflammation in the body, and should eat an anti-inflammatory diet.
Video 3:
Video loading...
Slow-release carb staple corn, high-quality protein salmon bean skin, high-quality fatty acids Omega-three fatty acids in salmon, olive oil, avocado monounsaturated fatty acids. Fruits and vegetables account for half. Blueberries are the strongest antioxidant, anti-inflammatory fruit pyramid spires. Coffee walnuts are anti-inflammatory. Probiotic fermented milk. Pairing the combination, follow Dr. Will's anti-inflammatory pyramid to make a nutritious meal. Total calories 400 kcal. Seven points full, just right, don't eat more. No matter how good the ingredients are, you can't eat too much, you also gain weight, and you also have insulin resistance when you grow fat.
Moderate exercise is good medicine
Scientific diet is medicine
Will eat, practice, rest
Don't grab registration with others!
I hope that everyone will adjust their lifestyle in time, must make changes, not necessarily in place at once, but must change gradually, and wish everyone a smooth weight loss success!
Remind everyone that some people do not exercise, pure hunger can indeed lose weight, but the reduction of visceral fat and the improvement of insulin resistance, as well as the reversal of the cardiovascular system indicators, such as increasing high-density lipoprotein cholesterol (good cholesterol), while reducing low-density ester protein cholesterol (bad cholesterol), these must be achieved through exercise, plus a calorie-restricted diet, a balanced scientific diet.
Weekly exercise of more than 2000 kcal can improve insulin resistance, while more than 3000 kcal can improve blood lipid indicators. So exercise is not just for weight loss, it is to improve your physical fitness, improve the function of your cardiopulmonary system, as well as improve mood, promote sleep, coordinate hormones throughout the body and other functions.
Weight loss, the hallmark of real success is: lose at least 15% of your body weight and keep it for at least two years, preferably more than 10 years. Maintaining the results of weight loss is the real weight loss success!