First, why is there a phenomenon of weight gain? 1, old habits die hard.
Many friends implement extremely strict dieting plans during their weight loss. After losing weight successfully, in order to treat yourself, relax your vigilance, go out to eat with friends, eat too much dessert and other foods, which may make you fall into the previous bad eating habits of high fat and high sugar.
2. The body has adapted to the existing state of slimming exercise.
During weight loss, the body has adapted to the state of regular exercise, and the burning energy is reduced. The brain will still remember your original body information, and it will try to adjust your body to the original long-term obesity steady state, so your weight loss efforts will be in vain.
I lost weight for about 20 days, lost three pounds, and recently gained another pound. What should I do? 1, reducing the thermal difference by 500 per day.
When the weight has an upward trend, it is necessary to adjust the existing diet. Reducing the calorie difference by 500 calories a day can reduce 15000 calories a month. By reducing the intake of sugary foods, that is, staple foods and fruits. Reduce the intake of staple food by a quarter per meal and maintain 200 grams of fruit every day. Through this adjustment, the fat can be replenished with energy, and the weight and body fat can be reduced again.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef and other foods.
3. Drink plenty of water.
Drinking water can improve metabolism, promote fat burning, and supplement the daily water demand of human body. It is suggested to supplement 1500~ 1700 ml warm water every day, which can not only keep healthy, but also promote fat burning and metabolism.
4. Increase the intensity of exercise.
Adjusting exercise time and intensity is beneficial to lose weight and body fat. On the original basis, the exercise time is increased from 40 minutes each time to more than 1 hour, and the exercise frequency is increased from 3 to 4 times a week to 7 times a week.
Exercise intensity has changed from low-intensity exercise to high-intensity exercise, such as HIIT exercise, which is very helpful for burning fat and losing weight.
Remember to add a protein after exercise. Protein can promote muscle formation and repair muscle tissue, and relieve body ache after exercise.