First, the problem of self-discipline, because the weight loss camp is supervised and controlled by coaches, both diet and exercise are passive, so the effect is good. Once you are not self-disciplined, it is very simple to lose control of your diet and exercise and regain your weight after you come out of the weight loss camp.
Second, the heat gap is too big. In order to increase the effect, many weight-loss camps often don't care much about the students' physical condition and make a big difference in calories. Although they lose weight quickly, their bodies will be damaged. Women's menstruation is obviously irregular and weak. In addition, it is easy to reduce their metabolism and gain weight before and after the diet is restored.
Therefore, people who really have the perseverance to lose weight don't need to go to a weight loss camp at all. As long as you control your mouth, control your diet and do more aerobic or strength training, you will naturally lose weight and rarely gain weight again. If you have poor self-discipline and want to lose weight quickly, and don't care whether you rebound or not, then go ahead and lose weight first.
Two? 90% people will fail to lose weight because of starvation, but we seldom doubt that this method is wrong. That's ironic Food was originally a beautiful gift given by nature to meet physical needs, but in the hearts of emotional eaters, it has become a substitute for venting emotions. For people who lose weight by starving, food is regarded as an enemy and must be strictly guarded against. In this way, our relationship with food is no longer trust but suspicion; It is no longer cooperation, but confrontation; It is no longer harmony, but distortion.
When 90% ~ 95% of dieting plans fail, you always blame yourself, not the plan itself! Isn't it ironic that the failure rate of dieting is so high that we never doubt that there is anything wrong with this method? Since it is wrong, why insist? Because many people will say, everyone is so low, go with the flow. But it didn't work. Is it necessary to follow the crowd? In such an era of advanced science and technology, it is ridiculous that our method of losing weight still stays in primitive society.
In order to let everyone really experience the charm of slimming without being hungry, I will share with you a systematic slimming plan, which is full of dry goods. It is neither a cheap stall boasted by network celebrities, nor a rotten street plan, but the most advanced slimming plan introduced from the United States. Now it is very popular in Europe and America, because it conforms to scientific logic and human needs, and it does not diet, hunger or exercise. You don't need to calculate calories, you can lose weight healthily if you eat well. Many people have easily lost dozens of pounds through this program, and they don't feel pain at all. The information given to you is as follows: e-book of full sugar fat control and fat reduction scheme+video version explanation of full weight reduction scheme+national open class twice a month+food list+non-food list, and friends who need these dry goods can go to Minjie's idealism (. The latter group is: sksk can combine these two sets of data in order, which is very simple. Note: I know.
Losing weight is not starvation, but cooperation with food, respect for food, not confrontation with food. Scientific weight loss and comfortable weight loss are really lasting and effective weight loss. This is not nonsense, it can be achieved completely.
Three? I'm also losing weight. Why did others lose weight 1 month 1 kg, but you didn't lose weight1kg? If you are going to lose weight, you must look at the following skills, otherwise it is very likely that others have lost weight 1 month 1 kg, but you have not lost weight1kg!
(1) About diet
1, don't go on a diet
The end of dieting is overeating. The harder you diet, the faster you lose weight! Dieting seems to be slimming, but it is actually using willpower as a bargaining chip. The reality is that you don't have that strong willpower at all! Don't contradict me, if you have such strong willpower, you won't get fat! Moreover, the rebound probability of people who diet and lose weight is above 80%, which is the data within three years after the success of dieting and losing weight. In fact, as long as you can't go on a diet for a lifetime, you will definitely rebound sooner or later!
2. Eat more protein.
People with high muscle content will have higher basal metabolism, and protein is the key to improve muscle content. Moreover, the satiety of high-protein foods is better than that of carbonated water. Eating high-protein food is more resistant to hunger than eating high-carbon food under the same calorie intake. In addition, protein molecules are relatively large and slow to digest. If the body wants to digest high-protein food, it still needs to consume a certain amount of calories, which is the "thermal effect of food". Increasing the proportion of high-protein foods in the diet can make maximum use of this consumption pattern and help the body burn fat.
Recommended food: skinless chicken, fish, shrimp, seafood, tofu, milk, eggs, etc.
3. Don't completely reject fat.
Among the three nutrients, fat has the highest calorie, but it is also essential! Lack of fat in long-term diet can easily lead to disorder of hormone operation in the body, and also lead to the abnormal absorption of many fat-soluble nutrients, thus reducing the metabolic rate and reducing the weight loss effect. In slimming, it is not recommended to eat more fat, but it should be arranged in moderation, and the intake of fat should not exceed 30 grams per day.
4. Don't skip the staple food
You can lose weight without eating staple food, but it has big side effects and low cost performance!
First of all, if you don't eat staple food to lose weight for a long time, the intake of essential carbohydrates and B vitamins will be insufficient, the basal metabolism will be lower and lower, it will be more difficult to lose weight, it will be easier to rebound, and it will also hurt your body! Secondly, in the millions of years of human existence, carbon dioxide has been the main way of energy supply, and the body's desire for carbon dioxide has already penetrated into genes.
In order to lose weight, if you don't eat staple food for a long time, it will be more and more difficult for your body to suppress the pursuit of carbohydrates, which will eventually force you to eat carbohydrates crazily, which is the so-called "carbon explosion". Many people finally give up slimming because of this problem! In slimming, it is recommended that you eat staple food in moderation, and keep the daily intake at 250-400g, with coarse grains, flour and rice accounting for half each.
5. Eat slowly.
Statistics show that people who eat fast are 4.4 times more likely to get fat than those who eat at normal speed. On the other hand, if you can chew slowly, eat 30 minutes per meal and chew 20-30 times per bite, you can reduce the calorie intake per meal by about 22%. A girl who wolfs down is called a woman man, and a girl who chews slowly is called a goddess. Don't eat too fast.
(2) About sports
1, aerobic exercise reduces fat and anaerobic exercise increases muscle.
I don't know when it started, it seems that I can't lose weight without doing anaerobic exercise! In fact, aerobic exercise will consume carbohydrates and fat in the body during exercise; Anaerobic exercise only consumes carbohydrates. If you want to gain muscle, Qingniu definitely recommends you to do more anaerobic exercise, but if you want to lose weight, Qingniu still recommends you to do more aerobic exercise.
There is no best exercise, only the most suitable exercise.
There is no best exercise, only the exercise that suits you best, and the exercise that suits you best! Aerobic exercise is characterized by low intensity and sustainability; Anaerobic exercise is characterized by high exercise intensity, which can burn fat and lose weight in a short time. The best way to lose weight is to combine two kinds of exercise, first anaerobic exercise and then aerobic exercise!
But the above is only a theoretical basis. Running is good for slimming, but you can't stick to it. This kind of exercise doesn't suit you. Walking consumes less calories, but as long as you can persist for a long time, this is the most suitable exercise for you. In short, the thinnest exercise is the exercise that can create a calorie deficit for a long time, not the exercise that burns fat with the highest efficiency.
Don't do the same exercise for a long time.
After doing the same exercise for a long time, the body will gradually adapt to this kind of exercise mode and intensity, and it is easy to encounter a bottleneck period. If you want to play a better exercise slimming effect, you should do more exercise, aerobic exercise and anaerobic exercise cross-cutting, and keep your body in an unsuitable state at all times in order to lose weight faster!
(3) About others
1, gain weight because of "lack of sleep"
American researchers found that people who sleep for five hours a day gain weight faster than those who sleep for nine hours, while those who sleep for less than five days gain weight nearly 1 kg continuously. At the same time, remember not to stay up late during slimming, staying up late will affect the secretion of growth hormone, which is related to our fat loss and muscle gain. Growth hormone can accelerate the decomposition of fat, which is beneficial to growth and tissue repair. If you want to lose weight, go to bed early.
2. Slimming is a pyramid with emotions at the bottom.
Slimming is a pyramid, with emotions at the bottom, diet at the middle and exercise at the top. If the foundation is not good, the upper level is impossible. When you have emotions, you must learn to vent, try to communicate with yourself, and find appropriate ways to relieve them.
3. Don't lose weight by willpower.
People's willpower is limited, and in the face of physical instinct, willpower has no fighting capacity! Therefore, don't rely on willpower to lose weight, let alone try dieting and crazy exercise. These methods cannot be adhered to for a long time and are doomed to failure! Losing weight is just a trivial matter. The real slimming is a long stream of water, and it is to cultivate healthy living habits and make such habits an indispensable part of life.
4, slimming speed, not the sooner the better.
Losing weight, not as early as possible, and losing weight quickly only means unhealthy, unsustainable and inevitable rebound! The healthy slimming speed is to lose 5% of your weight every month, and the maximum weight should not exceed 10%. In other words, if your weight is 120 kg, subtracting 6 kg per month is the best category, and the maximum should not exceed12 kg; If the weight is 200 kg, it is the best category to subtract 10 kg every month, with a maximum of 20 kg.
5. Long-term persistence is more important than slimming efficiency.
For slimming, persistence is always more important than efficiency! Don't blindly pursue the speed of slimming, but arrange some slimming methods that are easier and more conducive to long-term, adjust your mentality, and stick to it for a long time, and you will definitely gain your satisfactory figure!