Why? Because you're fat?
Wrong, there is no doubt that there is no obesity constitution, unless you are born with obesity constitution, from small to large.
Then, as long as you make a deficit in diet and exercise correctly, you can lose weight successfully.
The subject said that he ate normally, but he certainly didn't lose money in diet. Let me make a bold guess, should it be as little oil and salt as possible?
Is it correct to have less oil and less salt? Very wrong!
It is not oil and cigarettes that determine whether you can get fat, but carbohydrates.
When you lose weight, whether you search the proportion distribution of the three nutrients on the Internet or the so-called fat-reducing meal, you will find that the proportion of carbohydrates is much lower, instead of making you less oil and salt.
If there is a suggestion that you need less oil and salt, it is a bluff.
Therefore, the correct diet should be diet deficit+reducing carbohydrates. If you do this, you can actually lose weight naturally.
However, losing weight is not important, but reducing fat is very important.
Aerobic exercise, that is, running, although 50% fat can be used as energy consumption during exercise (the other 50% is glycogen), women will use 60% fat as energy consumption during exercise because they have more free fatty acids in their blood.
If you run for more than 20 minutes, you will lose muscle, that is, your body will consume water, fat and muscle.
When we found the weight loss from weighing scale, we didn't actually consume much fat, which was very troublesome.
So your exercise choice is either short-term aerobic exercise, HIIT or strength training.
Short-term aerobic exercise is the worst, followed by HIIT, and finally strength training.
Because the more muscle you have, the more calories you burn. More calories means that you can burn fat all the time, whether you are sleeping or playing games.
So, which one do you choose?
I am a thin man in the eyes of others, with a height of 164 and a weight of 96 kg. I'm here to tell you a good way to lose weight, that is, eat less and nothing else. What diet pills, running, it's bullshit. The only way to lose weight is to eat less. Of course, I don't lose weight by dieting. When I was the fattest 120 kg. At that time, I was at school I think I can lose weight under pressure every day, but it's useless. I can't control my mouth. Every time I eat something I like, I feel guilty. I ate it when I saw it. Later, I went to college and lost weight, but I still kept it at around 1 10. I was pregnant for three months and lost weight to 98. Then I was 140 at birth and 100 at birth. Then I never gained weight after breastfeeding, and then I gave birth to a second child. Now that Bao Xiao is over two years old, I will never gain weight again. Especially edible. I can eat whatever I want, but I will never get fat again.
In the case of a normal diet, running 5 kilometers every morning, why didn't you lose weight at all?
Healthy ascetic, let's talk!
Many friends do aerobic exercise every day. In order to lose weight as soon as possible, everyone works hard, but many times we will run in vain or the running efficiency is too average. After running for several months, it is possible to weigh on the weighing scale. Can you lose weight by running? So what makes your running efficiency too low?
What makes you keep exercising every day, but you can't improve the efficiency of burning fat?
One: Running for too long.
Only a small proportion of fat is consumed before running. If you start to rest after running for 20 minutes every time, the effect will be bad. Generally, after 20 minutes of continuous exercise, the fat burning efficiency will be high. As an energy source, fat will only be used as the main energy source by the body after glycogen is consumed in large quantities.
Two: drink after running.
Drinks on the market, including sports drinks, have high sugar content. If you habitually drink a cup of drink after exercise every day, you will waste about half an hour of exercise time.
Three: Run fast.
Many times, running too fast is not a good thing. Running, sweating and panting is a very typical anaerobic exercise state, so the participation of fat is not strong, and naturally it is impossible to effectively reduce fat. It is recommended to exercise for more than half an hour every day to maintain a slight sweating feeling.
Supplement to the above contents
1: Don't drink alcohol after running, because it will cause excessive energy supplement.
2. Pay attention to the correct running posture when running to avoid jumping and running unsteadily, which will cause great pressure on the knees.
3. Try to do some simple warm-up before running, such as leg lifts, and it will be better to do some stretching after running, such as simple leg press.
Continuous health knowledge sharing, I hope it will help you, welcome to pay attention!
First of all, everyone's physical quality is different, and the change time of various physical indicators is also different. As long as you insist on controlling diet and exercise, there will always be obvious changes in your body. Reducing fat depends not only on weight, but also on body fat rate. At present, the weight has not changed, and it may also increase the muscle content.
Secondly, to ask questioners about "normal diet", we need to know the evaluation of daily diet structure. During the period of body-building and fat reduction, we should control the food intake, plan the intake according to the personal physical fitness index, and use less oil, less salt and more dietary fiber. Please refer to the practice of some fat-reducing meals online.
There are also many friends who exercise to lose fat and don't pay attention to the quality and time of sleep. Although they exercise and control their diet, staying up late will greatly reduce the effect of fat-reducing fitness!
Suggestions on exercise to reduce fat;
1, a reasonable diet plan-the diet plan during the fat reduction period can refer to the previous answer: "What should I eat during fitness?" Calculate your daily intake according to your weight and other indicators.
2, morning running exercise-can be carried out alternately, improve aerobic heart rate, burn fat faster, if possible, plus other fitness exercises, compound exercise, can make the body enter the fat-reducing state faster.
3, work and rest time-falling asleep before 1 1: 30 every night is helpful to improve metabolism.
4, exercise time-it is recommended to stick to 1 month to see the effect, fitness needs a process, the previous weight has not changed, don't lose heart, the body has actually begun to change slightly.
Thank you for reading. If you have any fitness-related questions, you can follow us, write privately or leave a comment at the bottom of the article. I will reply in time when I see it, hoping to help you improve your fitness effect quickly!
One hour a day, self-discipline, more freedom!
Lose weight, lose weight, "keep your mouth shut and open your legs" is an eternal truth. But why not run five kilometers a day? Because it overestimates the energy consumption of exercise. Let's calculate, for the convenience of looking up the table, suppose the building owner weighs 68㎏, walks at a speed of 8 km/h, walks 37.5 km in five kilometers, and * * * consumes 340 kcal of energy. This calorie is equivalent to a bowl of 300 grams of rice, two bananas, half a hamburger and a bottle of coke. Are you surprised to see the result? Casual drinking a bottle of drink after exercise offset half an hour's suffering and fatigue. Therefore, it is very difficult to lose weight only by exercise, unless you are a professional athlete.
"Keep your mouth shut" Why "keep your mouth shut" ranks first, because keeping your mouth shut is more important in losing weight. There is a saying circulating on the Internet that "eating an extra jiaozi every day will weigh six pounds" is correct. Let's calculate, a jiaozi 30 grams, 240 kcal per 100 grams, 365 days a year, an extra 26,280 kcal, a kilogram of fat 7,700 kcal, 26,280/7700 = 3.4, that is, 6.8 kg. It can be seen that it is more important to control your mouth and it plays an unshakable role in losing weight. In our work, when we meet a lot of lazy people, we should "shut up" according to the scientific method (be careful not to go on a diet), and implement a healthy diet. According to the suggestion of "China Residents' Balanced Diet Pagoda", we can successfully lose weight by walking 6000 steps every day, even after work and life, we don't need extra exercise.
Eat as little as possible for dinner, or you can only cut back if you don't eat. I have reduced it from 158 kg to 1 10 kg, and I am still trying to reduce it to 100 kg or 95 kg.
Kim, my height 164. I have to lose weight by self-discipline, otherwise it will be difficult to lose weight. Drink more water. Don't sit and walk after dinner. I wish the beautiful and handsome men who lose weight come on.