If you want to lose weight successfully, you need to change your life - a healthy life, which is the unanimous conclusion reached by the world's top scientists after decades of unremitting efforts. But what is a healthy life, is it a return to primitive people, or what do monkeys eat? Brother Rong will further clarify, it is not so scary.
The causes of obesity are complex, but they all need to be passed through an unhealthy lifestyle to work. So in addition to the well-known mouth control and open legs, you must also rest and sleep well, and adjust your psychology well.
The operation of the body's energy is a bit like the application problem we did in elementary school. A pool, with water inlet and drainage. These tubes are open at the same time, and you have to make sure that the inlet and outflow are balanced. More will be converted into fat. If you have less, of course, you will also burn fat as a supplement. Then it's hard to get stuck in the water pipe, and make a short-term assault. This is definitely not possible, because you are not living on energy alone, you also have to replenish a lot of raw materials for the body's cells to metabolize and renew.
Some weight loss articles can indeed see such a crude rule, girls consume 1200-1500 calories per day, and boys 1500-1800 calories. I have to say that this really works. But the problem is that calculating the calories eaten each day is complicated, and many times it is not understood at all. The master shook his hands and put an extra spoonful of sugar, and the meat he chose was slightly fattened and so on. will lead to inconsistencies in the calculation results. We can't eat all the food with the ingredient list in the package, right?
In addition, such a one-size-fits-all approach is too inhumane, and some people are not so fat in the first place and do not have to eat so little. And some people are too fat to eat like this. So the popular method now is to create an energy gap, as long as you eat 500-750 kcal less than you consume every day, that is, less water in than out. You can slowly reduce your weight.
This gap is set up carefully, and once it is too large, it may not only lead to nutrient deficiencies. It also allows the body to initiate a protective compensatory response and reduce consumption. Instead, there will be a retaliatory rebound in weight. If the gap is too small, the actual gap may be submerged due to the error in calculating the heat.
For example, you can choose a few days of the week, such as going to work, resting, and working overtime. Take pictures of what you eat every day and organize it. Then swipe down, first remove snacks and sugary drinks, and calculate the calories. If it's not enough, cut back on staple foods. Start with dinner.
Make sure that breakfast is plentiful, lunch is sufficient, and dinner is as little as possible and eaten as early as possible. In this way, with a daily energy gap, one pound a week can be guaranteed, and it is absolutely safe. Of course, after two months, especially if the weight does not drop for a while, just go through the above process again and recreate the energy gap to continue.
If you control the water inlet, what about the drain outlet? Exercise, of course, not all exercises are suitable for weight loss. Brother Rong also talked about it before, aerobic exercise is the best choice. As for what is called aerobic, it depends on the heart rate. It can be calculated by this formula. (220-age-resting heart rate) x (40%-60%) + resting heart rate.
And remember, 60% of the calories burned in less than 30 minutes are sugar in your muscles, so aerobic exercise must be long enough. As for some people who say that increasing muscle mass can increase basal metabolic rate, and you can also lose weight while lying down. I can't say it's wrong, but for every kilogram of muscle gained, you need to train wildly for a month, which is only enough calories for you to eat half a biscuit. It's not efficient, it's not cost-effective.
And the most overlooked is the psychological factor. Studies have shown that if the person is unable to cope with work pressure, he needs to pay 4-5 times the exercise time and intensity of others to achieve the same weight loss effect. And if you don't sleep well, you can't lose weight no matter how much you practice. Staying up late will overactivate one's sympathetic nerves and enhance appetite to eat more. The body breaks down fat when the concentration of insulin is at its lowest, which corresponds to the evening. So if you don't sleep, you won't even break down fat.
Having said all this, it seems that there are still many principles. But the idea is there, and the direction is clear. If you are still interested in continuing. Then Brother Rong will start from his personal experience and share some practical operations with you.