This problem is actually very complicated, starting with body composition and weight loss goals.
Everyone knows that weighing scale can be used for weighing. But what exactly is weight made of? I'm afraid many people haven't thought about it. There are bones, muscles (including visceral muscles and limb muscles), blood, lymph and intercellular fluid, and fat. What are the body components of each of the above categories and their proportions are called "body components".
Who wants their bones to be too low in weight? Strong bones are a great health advantage. Low bone weight often means the risk of osteoporosis.
Who wants too little muscle? Decreased visceral muscles mean decreased metabolic function; Muscle loss of limbs means physical weakness and physiological aging. Generally speaking, the attenuation of muscle is directly related to the decline of metabolic rate, that is, the reduction of energy consumption will make people form a constitution that is "easy to gain weight but difficult to lose weight".
Who wants too little water in his body? Body fluids are extremely important to human health, and the water in the body is also closely related to the youth of the human body. Babies have the highest body moisture, while the elderly have the lowest body moisture.
Knowing these basic principles will make us understand that when we lose weight, we have to lose fat, not bones, muscles and body water. Only too much fat will bring us the risk of illness. Reducing the proportion of body fat to a reasonable range is the real weight loss.
If we only pursue weight loss without reducing the proportion of body fat, or even reducing useful parts of the body such as bones and muscles, it will ruin our health, accelerate our aging and reduce our metabolic rate, which runs counter to the fundamental goal of weight loss.
However, reducing fat and muscle are completely different. Reducing 1 kg of pure fat requires 9000 calories, but the weight loss is less than 1.2 kg (human fat is not pure fat, 1 kg of fat contains about 7700 calories). Even if women don't eat anything for a day, their calorie intake is zero, and they live normally and consume 1 800 kilocalories, they can only reduce more than 200 grams of pure fat. This weight change is still within the error range of home weighing scale.
However, if you subtract pure muscle protein 1 kg, you will lose more than 3 kg. This is because protein does not exist in the form of dry powder in the body, and it always combines a lot of water. Muscle contains 20% protein and 70% water. In other words, if you reduce protein 1 kg, you will lose 3.5 kg of water at the same time, thus losing 4.5 kg. However, 1 kg pure protein contains only 4,000 kcal instead of 9,000 kcal contained in 1 kg pure fat. Therefore, in terms of thermal efficiency, reducing the energy of 1 kg of fat is equivalent to reducing 2.25 kg of protein, and at the same time reducing more water combined with protein. Reducing pure fat only reduces 1kg body weight, while reducing protein brings about 10kg body weight loss.
It goes without saying that reducing protein's diet will bring about very magical and rapid weight changes; Moreover, the down-to-earth fat reduction method is so slow that those impetuous dieters can't stand it. Generally speaking, apart from the decomposition of fat, a large part of weight loss in hungry and semi-hungry states comes from the loss of protein. Most of the weight loss in weighing scale comes from protein and the loss of water. -the so-called "moisture" of weight loss in the process of weight loss comes from this.
The problem is that after reducing protein, people's health will not only be damaged, but also their physical fitness will decline and their bodies will become slack. People with severe muscle loss, fat is bloated, thin is shriveled, and there is no dynamic and sexy figure. On the contrary, the muscles are full, the metabolism is vigorous, and the body is fat and tight, thin and moist, just like belly dancers and rhythmic gymnasts, which are beautiful in any case.
Having said that, let's go back to the theme of this article. Why does exercise to lose weight increase weight? For people with poor physique, exercise not only consumes fat, but also strengthens the function of internal organs and increases the proportion of muscles in the body composition. But the proportion of muscle is larger than that of water, and the proportion of fat is smaller than that of water. If a dieter loses 1kg of fat but increases 1kg of protein, it is bound to gain weight. This situation is most obvious in the early stage of exercise. When the metabolic rate returns to a higher level, the fat man's ability to decompose fat will be enhanced, and then he will see a slow but sustained weight loss.
A lady told me that two months after she started exercising, she gained 4 Jin, but she obviously felt in good shape after putting on clothes. Jeans that can't be worn in the past can look good. Her waist is thinner, her abdomen is flatter and her hips are upturned. This is a result of losing weight that should be extremely happy, because it means that almost all the fat she lost is fat. Only the weight loss with reduced fat rate is the real weight loss, and it is the weight loss that makes the body beautiful.
However, most girls are not in this mood. A girl asked: why did I work hard for two months, and my body really became thinner, but my weight did not drop? I am so depressed! I replied to her: If you go on a diet for two months and lose several pounds, but your figure doesn't get better, will you feel happier? Even if you have vanity, there is no need to worry so much. People see the figure lines, but the weight data is floating clouds. Do you need to write your weight data on a sign and hang it on your chest every day?
Unfortunately, most people are depressed because they forget the fundamental goal of losing weight and can't see the effect of losing weight in the early stage of exercise, which in turn makes the great cause of losing weight give up halfway.
Some people will ask: exercise can really change my body shape, but once I stop, I will rebound! Yes, but wouldn't it be better to lose weight in other ways besides exercise?
-Stop exercising and go on a diet? Can you be hungry for life? As long as you stop dieting and eat three meals, your weight gain will be faster and more terrible.
-don't exercise, change to medicine? Can you take diet pills for life? The so-called three-point poison, all diet pills have obvious side effects, and so far there is no panacea that can make people lose weight without paying any price.
Therefore, hunger and taking medicine are both unsustainable and seriously harmful to health. In contrast, exercising three times a week is extremely beneficial to health, vitality and beauty. Why not keep it for life? Even if it's not to lose weight, just to keep healthy and prevent chronic diseases, you should make sure to do at least 150 minutes of exercise every week. After staying away from youth, until the age of 70, with the growth of age, the metabolic rate gradually declines, and the human body will become more and more prone to gain weight. Keeping a healthy figure is a lifelong career. Don't be eager for quick success and short-term behavior, thinking that you can "finish it in one battle".
Eat enough nutrition happily, exercise happily, forget your weight, and focus on shaping and maintaining a beautiful figure-this is the high-quality weight loss, the real lipid-lowering and slimming.