The purpose of losing weight
I'll give you two choices about the purpose: 1, light weight and good figure.
I think most people will choose the second one?
Some people may say, isn't it good to lose weight and get in shape? But this is not the case. Many thin girls are not good-looking, especially many people who have successfully lost dozens of pounds through dieting or illness. The most common is small girth and loose skin. This figure certainly won't look good.
In this way, our goal of losing weight is clear before we can have a better figure.
PS: Of course, improving physical fitness is also the main purpose of losing weight, but because it is generally recognized that it has no influence on this topic, it will not be discussed for the time being.
Fat reduction plan
We have made it clear that the purpose of losing weight is to make the body better. Here are some ways to lose weight that can effectively improve our figure.
Weight loss method: exercise+reasonable diet
First, exercise: aerobic exercise for 40-60 minutes plus 20 minutes of auxiliary strength exercises, at least three times a week, more practice is better.
1, aerobic exercise refers to long-term intensive exercise, so that the heart rate is between 60 \ \% and 80 \ \% of the maximum heart rate, and the maximum heart rate is equal to 220 minus age.
For example, when I was 23 years old, my maximum heart rate was between 220-23 = 197 and 60 \%-80 \%, that is, my heart rate was between 1 18- 157 as long as I kept my heart rate at/kloc during exercise.
Aerobic exercise includes running, cycling, dancing, aerobic exercise, skipping rope, swimming, ball games and many other sports, even including sex, as long as you remember that your heart rate is within this range.
Aerobic exercise lasts at least 20 minutes, and 40 minutes to an hour is recommended.
2. Auxiliary strength exercises, such as waist and abdomen exercises, leg exercises and chest exercises. The intensity of these exercises should also be moderate, not too strong, and the number of times should be above 15. These exercises can burn fat continuously.
Madam, please rest assured that moderate-intensity strength exercises can't make your muscles develop well.
Exercise as much as possible, even if you just stand for a while and take two more steps, it is good for losing weight.
Second, diet: attention, I wrote a reasonable diet, not diet control. Please see my lecture for the specific principle.
Main principles: eat less high-sugar, high-fat and fried foods.
The staple food must be normal, because the consumption of fat requires the participation of carbohydrates, otherwise the fat cannot be decomposed. Eat as many fruits and vegetables as possible. Appropriate amount of meat, milk and eggs, pay attention to reducing high-fat and fried foods.
Snacks are best based on fruits, and junk food (referring to fried and puffed snacks) is best not to be eaten.
If possible, change three meals a day to four or five meals to reduce the intake of each meal. Breakfast is very important! Must eat! Otherwise, it will lead to excessive intake due to extreme hunger at noon, leading to fat accumulation. So is dinner.
For people with high fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.
Method for testing weight loss effect
Above we talked about the purpose and method of losing weight, but how can I prove that what I said is right? So now I will teach you the best test method. Take photos and compare.
We all know that the purpose of losing weight is to make your body better, so comparing your previous and current body photos can best reflect your weight loss effect.
First of all, you should wear as little clothes as possible (if you use digital, you'd better not wear them, which is the best way to see it). Take photos of the front, side and back of the whole body. The posture is normal standing, remember to relax all over.
Then take photos every once in a while, or directly look in the mirror and compare photos to see what changes have taken place in your body. Remember a fixed time, such as getting up in the morning, and getting up in the morning every time, which is the most accurate. Don't take one before meals and one after meals. In that case, the difference is too obvious.
This method can directly see whether your weight loss effect is good or bad and where you need to improve.
Because the main purpose of losing weight is to get a better figure, this method is more accurate than very abstract weighing. So you don't have to worry about your weight now. Throw away your scale and pick up your camera.
Basic knowledge of weight loss
The first is about fat and muscle, which is divided into several aspects.
1, the lady is afraid of being ugly with muscles.
This problem is very common, but I can tell you, don't worry, moderate muscles will only make your figure better.
About 40% of the human body is muscle, and women are no exception. Now that you have it, a proper amount of muscle will make your figure more beautiful. For example, beautiful abdominal muscles, symmetrical legs and full breasts are all due to muscles.
And muscle is very beneficial to the body, especially those who want to lose weight, because muscle will consume more fat.
Therefore, moderate muscles are good.
2, well, I want the right amount of muscle, but I'm afraid of becoming a big muscle mass.
Muscle expansion requires the participation of androgens, but there is very little androgen in a woman's body, which is only enough to maintain muscle growth and can't make muscles expand at all. So you don't have to worry.
Moreover, muscle expansion needs strong stimulation, and our usual sports, including running, going upstairs, cycling, playing ball and even doing some strength exercises, such as abdominal muscle exercises, simply can't reach this intensity. So it's impossible to make muscles swell.
So please rest assured, ladies and friends, you can't have ugly muscles.
3. Then why do I feel my legs get thicker after a period of exercise?
As mentioned above, exercise will not make muscles bigger, but it will promote muscle growth. Take the abdominal muscles for example. Before practicing, you may feel that your abdomen is loose, but after practicing for a while, you will feel that your abdomen is a little tight and hard. This is the growth of abdominal muscles. So is the leg. Exercise front legs will be loose and exercise rear legs will be strong. It will make you feel like your legs are thick. But it's actually not getting thicker, but getting stronger. The same is true for other parts, such as the waist or arms.
Then talk about heat balance. The human body consumes a lot of calories every day, and it also consumes a lot of calories. The intake of calories mainly comes from food sources, while the consumption of calories consists of basic body consumption and exercise consumption. Among them, body basic consumption refers to your basic consumption when you are motionless, depending on your physical condition and muscle content. If you have more muscle content, you will consume more basic calories. So I said that muscle fat reduction is very effective. There are many muscles, even if you don't exercise, you will consume a lot of calories, and it is not easy to gain weight. This is also the reason why some people are not fat after eating.
Exercise consumption is the amount of exercise you do, including standing or taking a step, which will consume some calories. Of course, the most important thing is to exercise for a long time, which consumes the most.
Another special case is that after you do a certain amount of exercise, your basic consumption will increase in a certain period of time. Aerobic exercise can last for several hours, and strength exercise can last for more than ten hours! ! This means that the exercise you do in the morning will continue to burn calories at night! This also explains why you still feel tired after doing a lot of exercise in the morning, because you burn calories all the time.
This is why I recommend to add strength exercises to the diet. Moreover, strength exercises will stimulate muscle growth, which is equivalent to increasing your basic consumption. Only muscle growth can improve your body shape.
On the other hand, generally speaking, if we consume more calories than we consume, the excess calories will be converted into fat and stored in the body. If the consumption is greater than the intake, the body's fat and muscles will be consumed.
The problem comes out. It always grows fat, but consumes fat and muscle. That's why I don't think dieting is a good idea, because dieting will also make your muscles lose, so your basic consumption will be reduced, which is why dieting is the most likely to rebound. Moreover, dieting is very bad for the stomach and is easy to cause stomach problems. You didn't achieve your goal, and you were sick all over. Why bother?
Common misunderstandings of losing weight
The biggest misunderstanding about losing weight may be that fat is the same as muscle, so you can lose whatever you want. But the reality is that fat is different from muscle, and fat is systemic, that is to say, if you want to lose weight, you can't just lose a certain part.
The second misunderstanding is that sweating can lose weight.
Fat is not just water, so it is impossible to lose weight by sweating. You may have lost some weight by sweating now, but you will never come back after drinking water. And the first problem is that the purpose of our weight loss is to improve our figure, not to lose weight. So it is impossible to lose weight by sweating.
If the above two points are clear to everyone, you should know that all the products sold in the market claim to lose fat by sweating or even shaking (ridiculous! Then you can tremble every day. Those machines are deceptive.
The reason why these products dare to do and buy is because everyone wants to lose weight quickly and easily. That's what they use to make money. Including diet pills and tea that can stimulate the stomach to achieve the purpose of dieting.
Life lies in exercise, so does losing weight.
Only exercise can make your figure better, your physique stronger and your resistance to SARS or other diseases stronger.