Here, we need to clarify a concept. What we lose weight is not the number on weighing scale, but the body fat. Let's talk about the causes of obesity first. The energy consumed is greater than the energy consumed, and the excess energy in the body is converted into fat and stored in the body. This is the root cause of obesity.
Energy intake refers to what you eat and drink in your stomach!
What about energy consumption? It is divided into three parts:
1. Basal metabolism (energy required to maintain the most basic life activities of human body) accounts for 60%-70% of daily energy consumption, which is the largest proportion of energy consumption.
Second, food thermal effect (refers to the increased energy consumption due to eating) The food thermal effect of daily diet is about10%; Among carbohydrates, protein and fats, protein has the greatest food heating effect. In order to increase the thermal effect of food during weight loss, the proportion of protein can be appropriately increased, but it should not be excessive, because it will increase the metabolic burden of liver and kidney, so it should be appropriately increased.
Third, physical activity (including active exercise, housework, daily activities to and from work, etc. ) accounts for about 15%-30% of daily energy consumption.
If you want to lose weight healthily without rebounding, you should do the following things in your diet: First, every meal should be balanced in nutrition, with staple food as the main food (staple food can be halved than usual, and coarse grains can be used instead) and high-quality protein, such as eggs, milk, meat and bean products, vegetables or fruits. Second, eat early every meal, eat on time, especially dinner, and make sure you go to bed with an empty stomach and intestines. Third, try to be full at every meal. Don't overdo it. The order of eating is soup first, then vegetables, then protein, and finally staple food. Fourth, there should be additional meals between meals, such as low-fat milk, soybean milk, beef jerky, dried bean curd, fruits, cucumbers, tomatoes and so on. Fifth, drink plenty of water, and the amount of drinking water throughout the day is guaranteed to be 2000-3000 ml, and drink a small amount for many times at a time!
How to stretch your legs? If you have time, it is best to combine resistance exercise with aerobic exercise. If you are nervous every day, you can use your spare time to do sports, such as doing housework, waiting in line, and getting your body moving while waiting for someone. At least let yourself walk 10 thousand steps every day and bid farewell to the unchanging lifestyle.
Therefore, if you want to lose weight healthily and lose the real fat in your body instead of the figures in weighing scale, you must control your mouth, separate your legs, control your dietary energy reasonably and exercise effectively. This is also a lifestyle that can be adhered to happily for a long time, and it is also the correct way to lose weight healthily without rebounding!