The first stage: diet control based on zero exercise
Losing weight is to break the original metabolism and let the body break down fat to lose weight, so for friends with zero exercise base, you can lose weight by controlling diet. Diet control is not equal to dieting.
The second stage: start exercising.
When we reduce the calorie intake for a period of time in order to lose weight, the body will adapt to the phenomenon, absorb the calorie intake as much as possible and make the most effective use of it, and at the same time reduce the basal metabolic rate and energy consumption, so that the calorie reaches a new equilibrium state and the weight will no longer drop. At this time, if you just control your diet, you can't achieve the goal of slimming. You must change your methods and join the exercise.
Beginners will improve their sports ability very quickly in the initial stage of training, and even if the training is unscientific, their physical fitness will be improved. The development of physical fitness in this period is like sitting on a rocket. ...
Because your body has never been exposed to systematic training before, once you start systematic training, your body will change very quickly.
The third stage: breaking through the platform period
The second stage can be called "novice bonus period", a period with remarkable training effect. But after the "novice bonus period", your physical development will fall into a stage of slow growth. The easiest way to get through the platform period is to gradually overload. Improve the training intensity and amount step by step in a planned way, so that the body can't adapt, and then improve the physical quality.
It is good to overload gradually, but you can't always overload, and you should also pay attention to reducing rest regularly. Sometimes rest is to make you better progress. Generally speaking, it is better to ensure 2~3 days of rest every week. You can do some low-intensity aerobic exercise and massage traction on rest days to speed up recovery.
When you lose weight through exercise and reach the third stage, congratulations, you have almost formed the habit of exercise, so keep working hard for your health.
Suggestions during fat reduction
1. Increase the number of meals
Weight loss stagnation is probably due to frequent hunger, which affects metabolism, so even if you eat very little, you won't see excess fat consumption. Increasing the number of meals can avoid hunger during weight loss. As long as you control the calories of each meal, you don't have to worry about getting fat. So now we should make reasonable dietary adjustments according to our schedule.
You should eat these things, too.
Worried about getting fat, many people don't eat staple food, meat or anything containing starch and freshwater compounds, which is a very wrong understanding. Our body needs all kinds of nutrients to maintain normal metabolism. Too simple a diet will not only have adverse effects on health, but also reduce the efficiency of weight loss, so it is very important to return to a normal diet.
Regular activities are the key.
No matter how we control our diet, if we still don't like activities, we are always sedentary, and it is still easy to cause edema or fat accumulation. Moderate exercise can improve the body's metabolism, consume absorbed excess calories, not only prevent obesity, but also enhance the efficiency of weight loss.
Change the way you exercise
Another reason for the stagnation of weight loss is that the exercise mode is incorrect. If you want to lose weight, you must choose the exercise that suits you and stick to it for a long time. If it is found that sticking to a certain exercise is ineffective, it is necessary to make appropriate adjustments, such as increasing the intensity of exercise or simply changing to a more effective exercise.
5. Regulate metabolic efficiency
When the body's metabolism slows down for various reasons, weight loss will encounter bottlenecks. At this time, no matter from diet or exercise, you can't get the ideal fat-reducing effect, and it will also affect your mood and motivation. Therefore, starting from the root cause, we must find ways to stabilize metabolism and maintain healthy living habits.
6. Don't let edema become an obstacle.
Another problem that affects the progress of weight loss is edema. In fact, the proportion of body fat has returned to normal level, but the figure still looks bloated. The correct way to eliminate edema is to return to a light diet, reject greasy food, strengthen exercise and sweat, and also to eliminate edema through bathing and massage.