The weight of fat is equal to that of muscle, and the volume of fat is equal to three times that of joints. Therefore. People with the same weight have always been fatter and look fatter, which is the fundamental reason.
So you can see why many people see normal weight in their lives, but their bellies are greatly raised, mainly because human body fat occupies a large part of the indoor space of the human body, while muscle tissue is actually very few, so when too much fat adheres to your internal organs, it will form mild fatty liver with high body fat rate.
High body fat rate and mild fatty liver, is it terrible? In fact, we solve this problem in two steps: diet and fitness.
Generally speaking, the body fat of a man with a big belly is above 25%, and if it is reduced to 20%, he can return to normal body shape. 5% body fat rate is not necessarily too long, 30 days is enough. Therefore, to lose weight, we only need to start from these aspects:
First, fitness exercise When we usually talk about losing weight, we often propose aerobic exercise to lose weight, because the relative intensity of aerobic exercise to lose weight is relatively small, which is easier and safer for beginners. But it doesn't mean that it is not recommended to exercise muscles to lose weight. In fact, if you don't do anaerobic exercise, you will also ignore the excellent weapon and equipment for calorie consumption-a lot of muscle tissue.
Aerobic exercise can improve cardiopulmonary function, but long-term aerobic exercise will lead to the decomposition and outflow of muscle tissue. Strength training can shape body shape, improve muscle endurance and increase body metabolic rate, but the actual effect on weight loss is not as obvious as aerobic exercise. Therefore, the two are closely linked, which can increase the effect of reducing fat and weight.
Everyone should understand that muscle training can maintain and improve muscle content, so that their basal metabolism will be maintained at a relatively high level, which will inevitably consume more kinetic energy to achieve the effect of losing weight. It is estimated that for every 0.5KG more muscle tissue, the human body can consume 50- 100 calories per day.
Suggestion: You can do anaerobic exercise for about 30 minutes every day, such as belly rolling, weight-bearing squat, plate support, and some plastic posture, and then do aerobic exercise for 45-60 minutes to lose weight. Aerobic exercise can help you lose weight by running, swimming, cycling and aerobic dance.
Second, diet collocation manipulates scientific and reasonable calorie deficiency.
People who lose weight need to manipulate calorific value. If you are not required to go on an extreme diet to lose weight, you can appropriately reduce the calorie value of 400-500 calories, but the calorie intake need not be less than the basic metabolism of the human body.
Generally, the basal metabolism of boys is around 1400- 1600 calories, while that of girls is between 1 100- 1300 calories. So if I eat 2000 calories a day, then I want to lose weight, then I can reduce my calorie intake to 1600 calories a day.
This can ensure the nutrition and basic metabolism of the human body, complete the metabolism of fat and reduce the weight.
Dietary balance of nutrients
For the diet during fat reduction, I suggest you choose a ratio of 4: 4: 2 to reduce the number of girls.
That is, 40% of daily calories come from protein, 40% from protein and 20% from human body fat.
While each gram of protein, protein and human body fat can provide 4 kilocalories, 4 kilocalories and 9 kilocalories respectively.
You can search the content of nutrients in the food you eat every day, which is beneficial to the overall planning of diet.
have many meals but little food at each
Change the daily meal frequency to 4-5 meals, but don't eat frequently in a short time! Don't eat it often in a short time! There is no need to fight for food in a short time! Say the important things three times.
The best meal time is 10 in the morning or around 3 pm. The time interval between dinner and staple food is preferably 2-3 hours. Because these two periods are when work and study are uncomfortable, there is still a period of time between lunch and dinner, and it is easy to get hungry.
Choosing this time to eat can avoid swallowing more lunch and dinner ingredients because of long-term hunger. It's good for suppressing appetite. Shut up.