Weight loss: Weight loss is the total weight loss, including muscle, fat, water and so on. In the process of losing weight, muscle and fat will be lost together. It is impossible to lose only fat without losing any other tissues.
lose weight
1, exercise to lose weight
The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. For example, jogging, mountain climbing, brisk walking, ball games, swimming and so on. It is best to finish each exercise continuously without stopping in the middle. The calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle joint injury!
2, dieting to lose weight
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
Reduce fat
1, no diet
Maybe many people who lose weight will fall into this misunderstanding. In fact, dieting doesn't help us lose fat. If we go on a diet, then our bodies may consume more muscles. Because at rest, muscles consume much more calories than fat, and the body will throw away muscles autonomously and faster for the principle of protection. But the less muscle, the harder it is to lose fat.
2. Insist on strength training
In order to maintain muscles, we must insist on strength training, because strength training is the only way to maintain muscles. At rest, each pound of muscle will burn 50 calories, that is, the more muscles, the easier it is to reduce the body fat rate.
Step 3 prescribe diet
Diet control here refers to ensuring protein and calorie intake, not controlling intake. In order to reduce fat as much as possible while maintaining muscle, the intake of protein must be sufficient to ensure that the intake per catty is not less than 1g, and the calories should be within 15% of the total consumption (about 300-500 calories).