1 to be sure, it is unscientific and inefficient to lose weight only by exercise without controlling diet. If your weight is within the normal range, it is good to build muscle by exercise, but it is unrealistic to lose weight only by exercise. People who eat a lot but are not fat can only keep their original weight through exercise.
Even if you keep exercising, you can't lose weight without changing your eating habits. It is unrealistic to lose 5- 10 kg of body fat without controlling diet at all, so don't say that I have been exercising for so long, why don't you lose weight? You don't spend as much as you do. Being thin is the strange thing.
It is very unwise to suddenly increase a lot of exercise in daily life, especially for people who fail to lose weight. It is best not to choose this method.
1 Although eating too much will make you fat, if you don't even take in the necessary nutrients, it will lead to malnutrition and anorexia, which is very dangerous.
Some people exercise hard while dieting, which will exhaust the nutrients needed by the body instead of losing weight, and this extreme method is easier to rebound.
Foods high in nitrogen and carbon:
Vegetables: dark green vegetables such as carrots, pumpkins, tomatoes, green peppers and spinach.
Seaweed: Undaria pinnatifida, kelp, Sargassum fusiforme.
Seeds: sesame, walnut
Traditional Japanese cuisine: mushrooms, taro and yam.
Protein: Soybeans (tofu, tofu skin, natto) and fish (mackerel, sardines, saury).
Grain: brown rice
1 The key to losing weight is to eat foods with high nitrogen-carbon ratio. Foods with high N/C ratio will not get fat, but you should not eat more foods that are not easy to get fat. Please don't go astray. When buying food, try to choose food made of fresh ingredients, which is low in calories and nutrition is not destroyed. If you must buy processed food, please buy food that is three times more expensive. You won't buy more expensive food, so you won't eat more.
Eating something you like occasionally won't make people fat at once, but after eating food with low N/C ratio, you should neutralize it with food with high N/C ratio to ensure the overall balance of intake. This is the key to losing weight. Most fattening foods are unnatural, such as puffed foods and fried foods.
The so-called not easy to get fat is considered from the perspective of health balance, and it does not mean that if you eat too much, you will not get fat. Please pay attention. Foods that are not easy to gain weight are foods that basically keep the ingredients as they are. It is best to eat them raw instead of cooking them. Don't eat too much, and get into the habit of eating a small amount of food with high nutritional value.
Don't use "dieting" to eliminate stress, which will make people fat and more stressed. The two most important points to prevent overeating are: first, don't buy snacks and don't store snacks at home. Second, find ways to eliminate stress besides eating.
5 ? Eat what you can really enjoy. Don't eat because of inertia, or your body will get fat because of inertia.
Losing weight should not only be "reduced", but also "maintained". We shouldn't set a goal, stop immediately after reaching it, and then go back to our previous life. Instead, it is necessary to gradually resume daily life after losing weight and maintain the weight loss results.
1 Walking and handstand are the most recommended and effective weight loss exercises. Walking is free and effective. Handstand can not only lose weight, but also prolong life. It is better to eliminate the causes of obesity than to increase exercise. In order to lose weight effectively, we should consider how to reduce the factors that lead to obesity in our current life.
In the case of a lot of exercise or extreme diet restriction, even if you lose weight, it is easy to rebound. In the long run, you should consider the balance of life, throw away unnecessary food and exercise moderately. This is the best way to ensure the effect of losing weight. If you exercise without any knowledge, it will not only improve your curve and posture, but may even make the parts you don't like more obvious.
From the perspective of more effective use of time, we should not increase the time and frequency of exercise, but should pay attention to the efficiency of losing weight. Twice a week is the best exercise frequency, as long as 1-2 times a week is enough to change your body. If you just want to lose weight, there is no need to go to the gym to exercise. Of course, even if you don't walk, you won't get fat. If you want to lose weight, walking upside down is enough.
Therefore, we must first create an environment conducive to weight loss. Never store desserts and ready-to-eat processed foods at home. Imagine that there are all kinds of desserts and snacks at home, so you can take them at will. You can't eat them now, but they have been tempting you. People's willpower is very fragile. Never challenge your willpower. Once you eat them, your weight loss plan will fail.
1 It is meaningless to lose weight if you can't persist for more than three months! People who want to get results in a short time are prone to gain weight, and bodies that lose weight in a short time will gain weight again in a short time. This situation is called the normal state of the body, and it takes at least three months for the body to adapt to the current state.
And the body made in three months must be kept for more than three months before the body can adapt. The most important thing to lose weight is to maintain the weight loss results. Don't think that you can eat and drink if you lose weight successfully.
Although exercise and diet are not 1:9, obesity is definitely due to eating too much, so as long as you control your diet, eat less oil and salt, and cooperate with exercise, you can definitely lose weight, but you must stick to it. It is unrealistic to lose weight in a short time. If you don't want to become fat in one bite, don't expect to lose dozens of pounds at once. The faster you lose weight, the faster you rebound, and extreme weight loss methods will only.