I lost 30 pounds and summarized 7 weight loss tips:
1. Create a heat gap
The key to losing weight is to increase your calorie output and reduce your calorie intake, which can create a calorie gap for the body, thereby promoting fat breakdown and allowing you to lose weight slowly.
However, creating a calorie deficit does not make you choose extreme weight loss methods such as excessive dieting and not eating carbs, because this method will harm your health, deplete muscles, reduce your basal metabolic value, induce a fat-prone physique, and your body is easy to rebound after losing weight.
It is recommended that in terms of diet, you only need to quit all kinds of drinks and snacks, and your calorie intake will be controlled. Usually eat three meals regularly, learn to eat lightly, reduce the amount of oil and salt, and the food is mainly lightly processed.
The ingredients of the three meals should be reasonably matched, the staple food can be reduced to half of the usual, eat less fine staple food, eat more coarse grains, and the intake of vegetables can be increased, accounting for half of the food portion.
2. Choose a sport that interests you
Fitness exercise can improve activity metabolism, but many people find it difficult to stick to it, the main reason is to choose their own mismatched exercise, physical endurance can not keep up, and people have no motivation to persevere.
It is recommended that you can start with the sports you are interested in, or lower intensity sports, such as playing ball, swimming, brisk walking, square dancing, etc., slowly cultivate your sports hobbies, gradually improve your sports ability, and then increase the intensity of exercise, which can make you persevere, and at the same time avoid your body falling into the comfort zone, so that you can continue to lose weight.
3. Don't rush
The accumulation of fat is not the result of a few days, and losing weight also requires a process that takes enough time. Losing weight in a hurry will backfire, we need to slow down and trade time for space, so that we can lose weight healthily and reduce the chance of rebound.
The weight loss rate of large base people should not exceed 2 pounds a week, and the weight loss rate of small base people should not exceed 1 kg a week, and the weight loss cycle should be at least 3 months or more.
4. Pay attention to body fat percentage and muscle mass
People who have lost weight tell you that weight is just a number, and it is not a scientific reflection of being fat and thin. Body fat percentage is the key to determining how fat or thin you are.
You can buy a body fat percentage to measure your body fat percentage changes, with the decrease of body fat percentage, the increase of muscle mass, you will find that the body slowly becomes firmer, although sometimes the weight does not change much, but the decrease in body fat percentage means that weight loss has an effect.
5. Give yourself some small rewards on a regular basis
Losing weight is a thing that takes time and patience, in this process, we can set phased goals for ourselves, once we reach a certain small goal, you can give yourself some rewards, such as a big meal, a bag, etc., you can keep yourself in a good mood, so as to continue to maintain the motivation to lose weight. #春日生活打卡季#
6. Avoid extreme weight loss methods
The popular apple meal replacement method, vomiting weight loss, plastic wrap weight loss, diet pills and other methods that are popular on the Internet are all methods that are not conducive to physical health, some will harm the basal metabolism, and some will induce health diseases, and these injuries are difficult to recover.
It is recommended that people who lose weight should avoid the wrong methods, learn the correct and sustainable way to lose weight, and open their legs and keep their mouths shut is the key to healthy weight loss.
7. Maintain adequate sleep and good work and rest
Sleep and rest will affect a person's mental state and work efficiency, people who always stay up late to sleep will have poor energy during the day, and it is easy to fall in love with eating supper, which can easily lead to obesity.
We need to ensure that we sleep 8 hours a day so that our body can function more efficiently, go to bed early to avoid hungry supper, and avoid sleeping late night to continue to burn fat.
If you often stay up late, try to go to bed early for a while, and you will find that your mood will improve and your weight loss efficiency will improve.