The method of losing weight by exercise
First, when reducing fat, it is actually energy addition and subtraction. If you eat more than you eat, you will naturally lose weight. We will make a plan when we lose fat. For example, if you want to lose five kilograms of pure fat this month, we can calculate that one kilogram of fat contains about 7700 kilocalories.
Five kilograms is close to 40,000 kilocalories, which is about 1300 kilocalories per day on average, while a 60-kilogram person consumes about 300 kilocalories for running for half an hour. In fact, the intensity is simply not enough, but we can't keep running for two hours every day, so this task should be put on two aspects: running and controlling diet.
We should reduce dietary energy when we lose fat, which is the next point, but we should make such a plan when we lose fat, and know how much we need to consume every day or week and how much we need to lose weight, so as to lose fat more purposefully.
Secondly, many people think that diet control means dieting, which is wrong, because real diet control won't make you hungry. Conversely, a strong bodybuilder can make you full and lose fat, because it requires you to know skillfully what food can resist hunger well and is low in calories.
When we eat, we can use some nutritious and low-energy foods instead of high-energy foods, and slow-digested foods instead of fast-digested foods, so that we are not easy to get hungry and have more nutrition. For example, our staple food is usually rice or pasta, which can be replaced by food with low energy and slow digestion.
Third, pay attention to strength training when reducing fat. Many people will rebound after losing fat, which is largely related to excessive muscle consumption when losing fat. Muscle loss has a great relationship with aerobic and dieting. Muscle loss will lead to the decrease of basal metabolism, which will lead to the slowdown of body energy consumption.
Many people feel that it is easy to gain weight after reducing fat, because the basal metabolism is not enough, and the energy consumption rate of the body is very slow, which makes them more likely to gain weight than others. Repeated fat reduction means repeatedly consuming muscles and reducing metabolic rate, which makes fat reduction more difficult.