In fact, the most important thing to lose weight and fat is to rely on daily diet:
The principle of losing weight is to control the calories of diet and optimize the diet structure. It is not absolutely necessary to go to a fitness center, nor is it necessary to go to a weight loss center at all.
People gain weight only because the intake of dietary calories exceeds the consumption of calories. It is because long-term eating habits prefer foods high in oil, sugar and fat, which leads to insufficient vitamins and dietary fiber in the body, resulting in excessive calories and unbalanced nutrition. The key is to adjust from these two aspects.
1, control the amount of drinking:
Keep your daily calorie intake below your basal metabolic value. Long-term dieting and low-calorie diet will lead to the decline of basal metabolism and muscle loss in the body. Leading to rapid weight loss in the early stage and rapid rebound after resuming diet.
Keep a calorie gap of not less than 500 calories from your daily calorie consumption. It takes 7700 kilocalories to lose one kilogram of fat. If you can control your calories, you can lose two kilograms of fat a month.
2. Optimize the diet structure:
The increase of fat and high body fat are caused by unreasonable diet structure. Losing weight is not only to lose weight, but also to reduce body fat content and increase lean body mass. The increase of lean body weight requires the increase of muscle, which can better control body weight, increase calorie consumption and reduce body fat. For every kilogram of muscle added, you can consume 70 kilocalories a day.
During weight loss, we should choose foods with low fat, low sugar, high fiber and high protein, and increase the intake of dietary fiber, vitamins and high-quality protein. Avoid foods high in oil, fat and sugar.
As long as you do these two things, you can effectively lose weight and reduce body fat. For most weight loss centers, many also adopt diet conditioning, and the recipes of many weight loss centers are actually disguised diet recipes. Let the weight drop rapidly with extremely low calorie intake, but never consider the rebound caused by the decline of basal metabolism in the later stage. This is also the reason why many consumers lose weight quickly in the early stage and it is difficult to lose weight or even gain weight in the later stage.
Any exercise contributes to the consumption of heat. For weight loss, adhering to reasonable exercise under the condition of controlling diet can not only effectively improve the speed of weight loss, but also improve the effect of weight loss. Going to the gym, under the guidance of professionals, can arrange the exercise plan more scientifically and shape the body curve. If economic conditions permit, going to the gym is better than going to the weight loss center.
The key to losing weight is whether you can stick to diet control. As long as you understand the truth of losing weight, you can actually lose weight healthily and easily.