"Losing weight is like plastic surgery", because many people have a difference in appearance before and after losing weight, just like plastic surgery. Just like this female artist named Fu Ying, in 3 months, it was reduced from 52kg to 45.9kg, from "meat girl" to hot girl.
The 36-year-old Fu Ying now looks thin and bumpy, but when she looked back, she was also a slightly fat girl when she debuted, but she successfully subtracted her round face, thick legs and double chin by relying on the efforts of the day after tomorrow. Today, she is very different from what she used to be.
In recent years, Fu Ying has been sharing her own weight loss experience and experience, and said that she lost 13 pounds (about 12 pounds) in 3 months. From time to time, the waist and vest line are dried, although they are nearly 40 years old, they still maintain a sense of anti-aging girlishness. What is her weight loss secret?
Fu Ying belongs to the "central obesity", that is, the waist, abdomen and buttocks are prone to accumulate fat. There is a saying in our health management: "Obesity is a disease, and abdominal fat is the most fatal." Because central obesity is more likely to be a high content of visceral fat, and a high visceral fat content means that the risk of cardiovascular diseases is higher than that of general obesity.
Coupled with the basal metabolic rate of the human body, it is likely to begin to decline after the age of 25, so if you do not pay attention to it, it is easy to be obese. Therefore, Fu Ying is not born obese, but also at the age of nearly 30, the legs, arms and core areas began to accumulate fat and fat.
Fu Ying is not actually congenitally obese, and after the age of 25, her waist, legs and arms began to accumulate fat. This is similar to most people, I said in a previous article, the human body is about 25 years old, muscle, bone and other growth reaches its peak. After that, it begins to decline, and the basal metabolic rate will also decline. This is why, by a certain age, the risk of obesity increases.
Fu Ying also began to gain weight when she was almost 30 years old, and as an artist, obesity sometimes hinders her career. So she decided to lose weight, starting with diet and then making a fitness exercise plan. The combination of the diet plan and the fitness plan allowed her to reduce it from 52kg to 45.9kg in 3 months.
And after slimming down, she was like this
such
Some netizens quipped: Sure enough, after losing weight, I want to look, you have it!
Fat loss diet and exercise planning, as I've said many times in previous articles, can be read through historical articles. Here's a look at how fat loss exercise and diet should work together, in other words, how to arrange diet before, during, and after exercise.
As mentioned above, if you start gaining weight after the age of 25, it is likely to be caused by muscle loss and changes in hormone levels. Therefore, it is recommended to shape by "increasing muscle and reducing fat". Because it is due to obesity caused by muscle loss, if you do a lot of aerobic exercise, it is bound to increase this situation (while fat is rapidly decreasing, muscle loss will also accelerate), which will exacerbate the risk of obesity.
So, when we are undergoing fat loss and shaping, how should we arrange our diet and then cooperate with the exercise plan?
Eat the right food before exercise, gain muscle and lose fat
Exercise consumes not only energy, but also willpower. If you train hungry, you will bear the dual pressure of physical exertion and hunger, and your willpower will will be quickly exhausted. In this way, not only will the exercise effect not be achieved, but the follow-up will probably be abandoned.
Of course, it is not necessary to eat everything before exercising. To eat right, not only have the motivation to continue to exercise, but also improve the exercise effect. Will not let yourself because of excessive calorie intake, resulting in a white exercise.
Dietary supplementation before exercise is mainly based on carbohydrates, which is to allow muscles to have enough liver sugar and reduce protein loss and muscle damage during exercise;
How to eat: According to the intensity of exercise and the time of distance exercise, the type of eating is determined
— Low-intensity exercise lasts more than 60 minutes before additional supplements are required, be careful not to make up too much;
— Medium and high intensity exercise lasting 30-60 minutes: 1-2 hours before exercise, mainly in small portions of solid food, or supplemented with drinks within 30 minutes;
— Medium and high-intensity exercise lasts more than 60 minutes: 3-4 hours before exercise, you can eat a normal and balanced meal: or the first 1-2 hours to supplement simple solid food plus fruit; if you eat only in the first 30 minutes, it is also based on the principle of good absorption!
What to eat: Pre-workouts are mainly carbohydrates, which can be paired with a small amount of protein
Solid foods can choose sweet potatoes, whole wheat bread or bananas, etc., to avoid large amounts of protein and fried foods.
Liquid foods can choose oatmeal drinks, coix pulp, etc., to avoid flatulence foods.
How much to eat: Decide how many calories to eat according to the intensity of the exercise
Attached below are the calories consumed per kilogram of body weight per kilogram of common exercise, you can first estimate how many calories you consume at your exercise, and then assign them to supplement before and after exercise.
And in sports to supplement water mainly, when replenishing water, remember not to add too much at one time, so as not to affect the later training. The most important thing is the dietary arrangement after exercise.
Post-workout: Protein supplementation alone is not enough!
After protein is ingested into the body, insulin is also needed to deliver the amino acids in the protein to the muscles. Therefore, the diet after exercise should be a combination of carbohydrates and protein, and it has also been found in studies that supplementing carbohydrates and a small amount of protein after exercise can reduce sports injuries and reduce the amount of muscle protein loss.
研究来源：Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery
The above is the dietary advice before and after exercise. The main thing is not to make yourself too uncomfortable, so that it is easier to persevere, after all, willpower is sometimes unreliable, because it is too easy to consume.