Friends in the fat loss period will always have all kinds of doubts: whether this diet method is effective, whether that diet method can be used, why haven't I lost weight after eating so little......
In fact, losing weight is a long thing that requires long-term persistence
If you want to lose weight or have the idea of losing weight, you must think about these questions clearly
If you think clearly, the chances of successfully losing weight and being able to stick to it will be much greater!
Q1: Do you really need to lose weight?
Many people simply feel that they are fat or not thin enough, and they start to lose weight. But, do you really need it?
The body's BMI, body fat percentage, waist circumference and hip circumference ratio are the indicators that can most directly reflect whether a person is obese.
Only by better understanding our current physical condition can we determine whether we can or need to lose weight.
When any of these four data items exceed the health value, you need to lose weight. On the contrary, at most, it is necessary to change bad habits, eat reasonably, and exercise more.
Q2: Why are you fat?
In addition to congenital genetic factors, acquired caloric metabolism is unbalanced, income is greater than expenditure, that is, the intake of calories is greater than the calories consumed and excreted by the human body, which is currently recognized by the international medical community as the most important cause of obesity.
That's why we've been emphasizing the importance of eating properly and keeping track of your diet, so that you can ensure and monitor your calorie intake.
Q3: What is the principle of weight loss?
The principle of weight loss is to consume as little excess calories as possible after ensuring the intake of calories required by the body, and at the same time use physical activity (exercise) to consume excess calories.
Therefore, in addition to recording the calories of diet, you must first understand your daily calorie needs, so that you can control your daily calorie intake in a targeted manner.
Q4: Our philosophy
Most people are envious of other people's good-looking figures, but they can't let go of the food in their hands.
Some "smart" people have seized such a weight loss business opportunity and produced a lot of diet pills, meal replacement powder, meal replacement biscuits, etc., which not only wasted our money but also harmed the body.
The original intention and concept of the calorie diet app is to return fat loss to a healthy lifestyle, through a scientific diet, no meal replacements and no drugs, so that you can eat thin and healthy!
Q5: How to set a weight loss goal?
The essence of weight loss is to reduce excess body fat, and in general (without the action of external forces, such as liposuction), the breakdown of body fat is not as fast as we expect (for example, lose 10 pounds a week).
Therefore, for the average person, we can first set a goal of losing 1-2 pounds per week, which is also a more suitable healthy weight loss speed. This not only does not harm our physical health, but also gives us the motivation to keep going.
Question 6: What do you want to subtract?
The goal of losing weight is to be able to have a beautiful body and a healthy body in the end. Every action we do during weight loss is an effort to achieve this goal.
From the perspective of body composition, our body is mainly composed of several major parts - bones, internal organs, lean muscle tissue (hereinafter referred to as muscle), water, and fat.
The first two parts are basically fixed, and many unhealthy weight loss (dieting, excessive exercise, drugs) will lead to a decrease in muscle rate, and at the same time, water consumption will also decrease, and the more you lose weight, you will lose more weight. Therefore, healthy weight loss must be to lose fat that threatens our health. To lose weight, you need to lose fat!
Q7: How should I adjust my diet?
First of all, we need to understand our body. Calculate how many calories you need in a day and use it as a reference for calorie intake.
Secondly, choose healthy, unprocessed foods, eat more vegetables, moderate fruits, meat, legumes, dairy products, etc., and eat less unhealthy snacks and high-sugar and high-fat foods.
Stick to a good diet and you can see good results within a week.
Of course, losing weight doesn't happen overnight, and if you want to be healthier and slimmer, you need to maintain it for a long time.
Q8: How to exercise?
A healthy, balanced and nutritious diet, coupled with moderate exercise, is the healthiest and most effective way to lose weight.
Early stage of weight loss: It is more suitable to start with low-intensity aerobic exercise, such as brisk walking, jogging, etc.;
Middle and late stage: you can improve the exercise intensity, choose medium-speed running, aerobics, stair climbing, ball games, etc.;
In addition, you can choose the type of exercise for different body types. For example, brisk walking, jogging, climbing, and swimming are recommended for those who are fat, and aerobic combat exercises, fitness ball exercises, dumbbell exercises, belly dances, etc. are recommended for those who are fat on the upper body.
Exercise in moderation, 3-5 times a week aerobic exercise, the initial stage of weight loss will have a very good effect, and the later stage needs to be adjusted through weight loss goals and your own body data.
Q9: About Cheating Day
Cheating Day, also known as Cheating Day, simply means that when there is no change in weight for more than 10 days, you can take a day out and eat more than the amount of food you consume on a daily basis.
The principle is that after losing weight for a period of time during fat loss, the body will slowly adapt to this low calorie intake and use fewer calories to consume to complete its work, resulting in a decline in metabolism and a plateau that is difficult to break through.
The existence of "Deception Day" is not only conducive to breaking the ice, but also satisfying our appetite and looking forward to the road to fat loss.
However, it is advisable not to indulge a whole day as a "cheat day", but to concentrate cheat meals on breakfast and lunch to increase your intake, because if you put high-calorie foods in the evening, you have a higher chance of developing obesity.
Q10: How long is the cycle of weight loss?
Scientific weight loss insists on a cycle, that is, three months, in order to stabilize the weight loss results.
The renewal time of our body's cells is about 90-180 days, that is, 3-6 months, and when we become adults, the number of fat cells in the body will not change. Whether it's gaining weight or losing weight, the only thing that changes is the size of the fat cells.
However, human fat cells have memory, so if you do not adhere to it for a long time or do not persist until 90 days of cell renewal during weight loss, that is, you do not adhere to a cycle, it will eventually lead to the growth of fat back.
Q11: How to keep it from rebounding?
Cells have memory, so after we lose weight successfully, we should give the body 1~3 months to maintain the weight loss results, so that the body can have memory, so that the chance of successfully maintaining the weight loss results will not rebound will be much greater.
In terms of diet, we can increase our intake slightly, but we should pay attention to maintaining healthy eating habits;
Exercise can also be adjusted appropriately, and finally maintain 3~4 times a week of 30~40 minutes of aerobic exercise, you can keep fit.
At the same time, it should be noted that even after this 1~3 months of maintaining weight loss results, we must consolidate the good habits formed in weight loss, so that we can always maintain a perfect body shape; if we do not maintain the concept all the time, we will still gain weight again in the future, and it will be more difficult to lose weight next time.
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