Simply put, the intake of calories is far greater than the consumption of calories, so the excess calories pile up into fat and gradually gain weight.

Then the calorie expenditure is less than the calorie intake of the body, so it is getting fatter.

To sum up, these two points are related to diet and exercise.

So, how can we lose weight?

Dieting?

NoNoNo！

Dieting is definitely the worst way to lose weight, because at the beginning of dieting, reducing food intake can really lead to people's intake being lower than consumption, thus losing weight;

However, in the long run, the body will think that you have suffered from famine and try to lower your metabolic level and reduce your calorie expenditure.

Therefore, once your willpower reaches the limit, you can't maintain your diet and return to a normal diet, and your calorie intake is far greater than your basic consumption, your weight will rebound greatly and you will accumulate more fat!

This is why many people who go on a diet have obvious initial effects, but after a long time they become fat, because you can be hungry for a while, but not for life!

So, how to eat healthily?

I invented a fat-reducing meal called "fists together".

That is, meat (protein) and staple food (carbohydrates) each account for their own fists, and the amount of vegetables can be eaten at will.

Of course, diet alone is not enough, but also exercise, so what kind of exercise is suitable for you?

Running?

NoNoNo！

First of all, most people's running posture is incorrect, which is easy to cause ankle and knee injuries, especially those with large weight base, so they should choose running carefully.

Because every step of running is landing on one leg, plus the acceleration of impact, plus the * * * vibration brought by the body fat of the big girl, plus the wrong running posture. . . The impact force that the knee bears each time can reach the maximum value of 9 times the human body weight. Is the knee easy to get hurt?

The essence of running to lose weight is that it can accelerate energy consumption faster than when you sit still at home. But it only accelerated the speed, but did not enhance the consumption power. Because it will not cause qualitative changes in the body, and even reduce basal metabolism because of the decrease of muscle content.

I recommend you to do cyclic resistance training.

Its fat-reducing effect is better than running for several reasons:

1. Generally speaking, simultaneous exercise can consume calories similar to jogging.

2. Increasing muscle content can improve metabolic rate and accelerate fat burning efficiency.

3. The shaping effect is great

You can practice anytime, anywhere.

Equipment required: elastic belt, cushion (available on Taobao).

First, warm-up: trot, jump, jump rope or elliptical machine for 3 minutes.

Second, the formal training:

Action 1: Kneel and push-ups, knees on the ground, chest out and abdomen in, back straight, breath down, exhale and get up with chest muscles. 12- 15 is a group.

Action 2: Rowing with elastic belt on his back, 12- 15. Hold your chest and abdomen, bend your knees, bend over 45 degrees, and exhale to pull elastic belt from your knees to your abdomen. Then inhale and return to the original position. Don't swing your body, lean your hips back, and don't let your knees exceed your toes.

Action 3: Squat lift, 12- 15. Chest out and abdomen in, feet shoulder-width apart, inhale and squat until your knees are close to 90 degrees, then exhale and return to the starting position. Note that when squatting, the legs and knees should be outward as far as possible, and the hips should be tilted backwards.

Action 4: Push with one arm and one shoulder, 12- 15. Lift elastic belt to the shoulder, with the elbow joint at 90 degrees, and exhale until the arm is almost straight. Then inhale and return to the starting position.

Action 5: Bend your arms, a group of 12- 15. Chest out and abdomen in, exhale, lift elastic belt from the bottom, and contract biceps at the highest point. Then inhale and return to the original position. Be careful not to swing your elbow.

Action 6: Bend down and stretch your arms. 12- 15 is a group. Hold your chest and abdomen, bend your knees, bend over 45 degrees, bend your elbows 90 degrees, and exhale to lift the elastic rope upward. Then inhale and return to the starting position. Don't swing your body.

Take a break for a few minutes after practice and repeat 2 rounds! Finally, relax and stretch for 3 minutes.

Practice 3-4 times a week!

When you start practicing, you will feel very tired. If you can't insist, it doesn't matter. You can have a rest before you start. In short, we must develop exercise habits and keep exercising!

Also, you can't eat the fat accumulated in your body for a while, and you can't lose weight for a while, so don't worry, stay healthy and lose 2 pounds of fat every week! Don't think about losing weight into lightning in a month, or give up if you feel that it doesn't have much effect in a month!

Stick to healthy diet training for 3-5 months, and you will see good results!

From now on, throw away or give away all the snacks and drinks at home, and you can take the first step!

Come on, I look forward to you becoming your ideal self!