What is the core of losing weight?

Create a thermal gap! ! !

It's like going to the gym

When the calories you consume in a day are

The essence of dieting to lose weight is to reduce calorie intake.

The essence of exercise to lose weight is to increase calorie consumption.

In fact, they are all designed to create a calorie gap in order to "take in calories"

Composition of daily consumption metabolism (TDEE);

1. basal metabolic rate

2. Consumption of non-sports activities (net)

3. Exercise consumption (tea)

4. Thermal Effect of Food (TEF)

If you want to increase calorie consumption, this is not only a way of exercise, but also a good way to increase the consumption of daily non-sports activities.

Net) = consumption of daily activities.

For example: sweeping the floor, watering the flowers, sorting clothes, sorting out sundries, climbing stairs, shopping, waiting for the bus, walking and so on.

How to make efficient use of clean diet?

1. Don't take the bus if you can walk more.

If you go to work by bus, you can choose to get off one stop in advance and walk there.

I usually go out five minutes in advance by bus, get off at 1 station in advance and walk to the company. If you are afraid of being late, you can choose to get off one stop in advance and walk home from work at night.

2. Small tram, change bicycles

If you commute by tram, you can choose to ride a bike.

It's cold in winter now, so it's really a pain to take the tram, and my knees hurt from the cold. I spend most of my time cycling to and from work to turn on the movement record function of my watch, and I can also monitor my daily cycling consumption.

You can climb the stairs without taking the elevator.

If the floor is not high, within your acceptable range, it is recommended to go upstairs and take the stairs, and go downstairs and take the elevator. Because my company is on the 37th floor, I can't take the stairs when I go to work, so I always choose the stairs when I go home.

4. Less take-out and more hands-on.

Compared with takeout, buying food, boiling water and cooking by yourself is not only nutritious, but also healthier.

In the project of buying food and cooking, it will also increase the consumption of calories invisibly ~

5. After dinner, wash the dishes

Don't sit, let alone lie down after dinner, clean the dishes, brush the dishes, clean the table, clean the kitchen and throw out the garbage.

Stand and chase the play, not lie down.

Chasing plays is an indispensable part of most people's daily life. Since you don't exercise, let's lie down and stand and chase the drama instead. We can kill two birds with one stone by burning calories while having fun. It's perfect!

In short, you can lose weight quickly by exercising more.