Recently, a lot of fans and friends have asked me in private messages. What is the best way to lose fat, this method, it is best not to rebound.
In fact, this knowledge has been talked about before, but many friends may not have seen it. So I'll talk about it again today, you can take a look at it more:
1. The best way to lose fat is not to diet and eat less
Many people talk about losing weight, which means constantly dieting and eating less, purely to starve. This kind of is especially common among female friends, who diet and eat less as soon as they lose weight, and as a result, the meat becomes looser and looser, and the body becomes fatter and fatter.
Everyone must understand that blind dieting and eating less must not lose fat, but more water and muscle. Therefore, most of the friends who diet and eat less will rebound later. This is because the loss is mainly muscle, which reduces the basal metabolism.
I've said before that we have to create a calorie difference to lose weight, so how does this calorie difference come about? It's actually the total amount of energy we consume in a day minus our basal metabolism.
To use the simplest analogy, our basal metabolism is 1400 kcal a day, plus 400 kcal of the thermal effect of food and the vital activities of the body, then the total calories consumed in a day is 1800 kcal.
Subtracting 1,400 kcal from 1,800 kcal creates a calorie difference of 400 kcal, and we can lose fat through this calorie difference.
It is calculated that it takes 7,700 kcal of energy to burn one kilogram of fat. The total calorie consumption in a month is 12,000 kcal, which translates to pure fat, which is a little more than 1 kilogram.
What if the calorie difference is 500 kcal? That's 15,000 kcal a month, which is about two kilograms of pure fat when converted into pure fat.
This is why I often tell you that it is more reasonable to control the weight lost in a month at about 4 pounds, because most of the weight lost in this range is pure fat, which will not lose too much muscle and water, and it will not be easy to rebound in the future.
2. How to calculate basal metabolism?
In fact, I have also talked many times about the method of calculating basal metabolism, but in fact, many new friends read my articles every time, so I still list this calculation formula, and you can calculate what your basal metabolism is.
The basal metabolism calculation formula for girls is 665.1+(9.6*kg)+(1.8*cm)-(4.7*age). The unit is kcal or kcal.
The basal metabolism of the average friend accounts for 70% or even more than 75% of the daily energy consumption, so you must know your basal metabolism every day, so that it is not a diet to lose weight, and you will eat more in the morning and noon.
It's not uncomfortable, it's easy to stick to. Eat a little less at night to create some hunger pangs and go to sleep with hunger. Better weight loss results will be seen on day 2.
I remember a doctor also said that in a state of starvation, the gluconeogenesis capacity of the kidneys will be increased by 10 times compared to normal. The fat burning effect will be better, and the weight loss effect will be better.
Of course, it is recommended that you can eat some nuts in the morning and supplement some unsaturated fatty acids. If you are interested, you can eat some flax oil to supplement the essential fatty acid, alpha linolenic acid. This fatty acid stimulates the activation of brown fat, burning more white fat.
And it can stimulate the evolution of the core cells of the brain, which is also good for vision. Flax oil cannot be used for stir-frying, it can only be eaten raw or mixed with yogurt.
To sum up: the best way to lose fat is not to blindly diet and eat less, but to eat basal metabolism first, so that you can lose real pure fat, so that it is not easy to rebound.