Weight is not the only indicator, what matters is body fat rate and posture, which are far more important than weight figures! Take a small series as an example. Although I actually lost only one kilogram, the whole person seems to have lost a big circle.
Body fat rate: as important as weight.
Why am I as heavy as him, but I don't look so thin and muscular? The root of the problem lies in the body fat rate.
As the name implies, body fat rate is the ratio of body fat. A person weighs 50 kg, and the body fat rate is 30%, which means that there is a whole 15 kg of fat in the body. Because of the large amount of fat, even if the height and weight are the same, it seems that he will be fatter than people with low body fat rate!
Therefore, when slimming, the importance of body fat rate is absolutely no less than weight! Slimming = fat ↓+muscle ↑ Adjust diet+aerobic exercise to eliminate fat. You may not lose much weight, but it seems that you may have lost a whole circle, and your waist and hip circumference may have become smaller, which is awesome.
Even better, when the body fat rate gradually falls back to the standard value, you are moving towards a beautiful cycle of "easy weight loss", and it is even harder to gain weight after losing weight! As for the body fat rate, what is the standard? In principle, the body fat rate of women under the age of 30 should be 25%, and the body fat rate of women over the age of 30 should be 30%. The male standard is reduced by 5%, that is, 20% and 25% respectively. If the body fat rate has dropped to the standard range and you want to be thinner and more linear, you can start to increase the proportion of muscle strength exercise. Muscle strength exercise can help you break through the stagnation period and become slimmer and more fit.
After exercise, it is the prime time to eat. Not only is it difficult to accumulate fat, but moderate intake of low-fat protein helps to form valuable muscles! Of course, being able to eat does not mean being able to eat and drink. Eating a fragrant pot will still look fat!
Eat after exercise? Won't it absorb faster and gain weight more easily? This ridiculous misconception leads many people to tighten their belts desperately in order to lose weight, even if they are so hungry that they convince themselves that they can't eat another bite, fearing that they will get fat after eating, or waste the calories consumed by exercise.
In fact, exercise not only consumes calories now, but also improves metabolism in the next few hours. Therefore, about 1 hour after exercise can be said to be "the prime time for eating". At this time, the calorie intake is often used to replenish energy and repair muscles, and it is not easy to accumulate into fat. As long as you eat the right amount of food, you don't have to starve any more, and it's also good for losing weight. Now let's look at three skills of "eating after exercise"!
Exercise consumes a lot of water. After drying your sweat, please drink water slowly several times and do moderate and low intensity exercise. You don't need to drink sports drinks with high sweetness and calories.
Wise food choice
After breathing and heartbeat is calm, you can enjoy "natural foods" such as low-fat protein and unrefined starch, and cook them in a simple and oil-free way, such as peeled roasted chicken legs/breast, sugar-free soybean milk, whole grain rice, scalded vegetables, apples, and so on. Moreover, after weight training, supplementing protein can also help muscle growth.
Moderate hunger
Eating after exercise is based on the principle of "moderate hunger". If it happens to be dinner time, you can have dinner directly. If you don't feel hungry, don't force yourself to eat. People who are used to exercising in the morning can eat something small (such as bananas) first to avoid low fasting blood sugar, while formal breakfast can be enjoyed after exercise.
The myth that "eating after exercise will make you fat" may be that some people eat high-calorie exquisite foods such as cakes and desserts after exercise, or eat pizza, fried chicken meals and beer with barbecue, which leads to the calorie intake in a day far exceeding the consumption. So, of course they will get fatter and fatter? !
If you have no exercise habits and are not a laborer, then there is almost a 99.999% chance that "old hard fat" is at work. In order to avoid wearing baggy fat coats, please use aerobic exercise to get rid of them first.
My muscles are so hard, I look super strong, and I don't exercise even when I die! I heard that turning muscles into soft fat will make you lose weight faster! This machine can crush and soften fat and metabolize it faster ~ Have you ever been deceived by these specious statements? Don't let excess fat succeed, which is the key to prevent you from losing weight healthily. Let's uncover its evil deeds with Bian Xiao!
Muscle and fat cannot be transformed into each other. Muscle consists of muscle cells, mainly composed of protein and water. Fat is a state of semi-liquid fat stored by "fat cells". They belong to completely different substances and cannot be converted to each other. At the same time, reducing fat and increasing muscle, sculpture slimming effect is the best and most lasting, as long as the exercise is appropriate and the nutrition is sufficient, the two are not in conflict.
Original title: Don't lose weight if you are hungry! Break through the five myths of losing weight and cultivate a sense of bone.
◎ Myth 4: Is it more difficult to lose weight by exercise? Don't!
Aerobic exercise can eliminate fat and achieve good slimming effect. Because of hormonal factors, women can exercise muscles and make lines more compact and beautiful, without worrying about becoming King Kong Barbie! The volume of muscle is only a quarter of that of fat, but it can consume more than ten times the calories of fat. Please hug the muscles warmly!
I don't want to exercise! Sports will make you slim down! My constitution is special, and my whole body is hard and hard. I used to do a lot of exercise in the early days, which led to too many muscles and looked big.
Are these excuses and myths for avoiding sports common? It is true that exercise will grow muscles, but long muscles can help us lose weight faster and longer, and our figure is slim and curvy. Unless you exercise for a long time, you can't be full of muscles. Real muscles are not hard. Let's see if the stubborn meat ring is an innocent victim or the truth we don't want to face!
muscle
When relaxing: it is soft to pinch, but it is tight and elastic, and it is not easy to shake.
When exerting force: the muscle shape is obvious, stronger but still elastic.
The volume of muscle is only a quarter of that of fat, but it can consume more than ten times the calories of fat.
Original title: Don't lose weight if you are hungry! Break through the five myths of losing weight and cultivate a sense of bone.
slack
When relaxed: the touch is obviously softer and inelastic than the muscles. If fat accumulates tightly for a long time, it may also become hard.
Output time: the stubbornness is irritating, and it is still soft and inelastic, or it is still thick and hard, and it will not have obvious shape.
Did you find it? Hard fat may be mistaken for muscle, but it is actually a masterpiece of "old fat layer". If you still can't tell the difference, please pinch the swimming ring on your stomach first. This feels really fat.
Muscle can not only make the body look compact and elegant, but also prevent the invasion and accumulation of fat. If you lack exercise for a long time, your muscles will gradually weaken, and in the long run, your curves will be easily buried in fat.
Excessive dieting will not only make you slim down, but also reduce the basal metabolic rate, making it easier for your body to accumulate fat and form fat bodies, and eventually fall into a vicious circle!
Hunger makes you thin? What is the basal metabolic rate?
Lose weight on an empty stomach? Don't be silly! Muscle loss, increased body fat rate, decreased basal metabolic rate, vicious circle ... Hunger game, may dieting always be more beneficial to your next weight gain! Among all kinds of methods to lose weight, the "diet/fasting method" should be a "nutritional" credit for many good men and women on the road to losing weight. The reason is that it seems to be the easiest to achieve, and the weight machine is like a magpie, and the rapid weight loss is intoxicating. No wonder all the girls from Huayang, the loud, haggling third-door artist, the artist who pursues paper figure and the supermodel are eager to convince themselves to lose weight. However, is this really the best way to lose weight quickly and effectively? The answer is, all wet. Why? Because of excessive dieting ... what you lose is muscle and water.
Because the intake of calories can not supply the normal operation of the body, at this time, the body will consume more "muscles" in addition to burning fat, and the conversion efficiency is high. So don't get too excited. The numbers on the weighing scale only represent the rapid disappearance of precious muscles, not the real fat loss. The increase of body fat rate leads to obesity.
Pingping, on the other hand, not only has smaller muscles in the same unit, but also makes the curve look more gentle and graceful. Muscle also consumes more calories than fat. In this way, if you lose muscle because of dieting, you may become a fat and thin person with a high body fat rate, and then form an obese physique.
Original title: Don't lose weight if you are hungry! Break through the five myths of losing weight and cultivate a sense of bone.
The decline in basal metabolic rate is gone forever.
Even if people sleep all day, they still need to consume a lot of calories to maintain basic physiological activities, which is the basal metabolic rate. If the daily intake of calories is insufficient, the body will produce a defense mechanism and reduce the basal metabolic rate; In other words, this excellent burn-free quota will be reduced by force. Get fat quickly without dieting. Because the muscle proportion and basal metabolic rate are reduced, it is easy to gain weight quickly as long as you return to a normal diet. This is also one of the reasons for the so-called yo-yo effect.
Original title: Don't lose weight if you are hungry! Break through the five myths of losing weight and cultivate a sense of bone.
Psychological pain forms a vicious circle.
Hunger is a very painful and inhuman thing, which will cause great psychological pressure and negative effects. When it is unbearable, it is likely to lead to psychological compensation and eating and drinking, which will not only lead to the loss of previous efforts, but also lead to more intense dieting because of guilt, forming a terrible vicious circle. Slimming = fat ↓+muscle ↑, which is the only way to be healthy and beautiful. Most of the others are black-hearted businessmen. It's a stunt to deceive us naive people who want to wear size S! Of course, don't be hungry or overeat, but that doesn't mean you can eat and drink. "Smart and moderate diet" is the right way.