At this time, if you are faced with the problem of losing weight, are you thinking about how to develop a thin physique? If so, she will lose weight faster, lose weight easier and last longer after losing weight. What should we do at this time? Today, Bian Xiao will talk about this topic.
First: correct attribution, there is no congenital obesity.
This is important because the way you attribute it will directly determine your contribution. If you assess that you are so easy to get fat, you will easily degenerate and then choose to give up diligence. Everything is like this. If you attribute the reason to some objective factors that you can't change, your driving force will also decrease or even fade. On the other hand, if you sum up the reasons as factors that you can control, the effect will be different. For slimming, if you sum up the reason for your failure as that you didn't work hard, then you will try to get out of the predicament and make yourself work harder to achieve your goal.
In the process of losing weight, you must understand that the main reason for losing weight is that there will be no calorie gap. Specifically, eating too many calories and spending too little at the same time may lead to calorie intake exceeding consumption, or in a balanced situation, and then you will not lose weight. What you have to do at this time is to evaluate your current diet and exercise, then find out what I think is right and try again.
Because slimming itself is a process of trial and error, no one way is suitable for everyone, and everyone's situation is different, so there will be differences in the choice of ways, but in the final analysis, it depends on the difference in heat.
Second: Give up the idea of dieting to lose weight. Dieting to lose weight may make you really fat.
Dieting to lose weight is a method that most people can take. Although they will more or less master the dangers of dieting and losing weight, they will try with the mentality of losing weight first. The end result is a rapid rebound after getting thinner.
From the point of view of physical and mental health, dieting to lose weight will have various adverse effects on physical health, such as gastrointestinal problems, blood sugar problems, nutritional deficiencies, and even some problems are irreversible, but you should know that ensuring physical and mental health is the premise of losing weight, and you can choose the way more objectively.
From the perspective of slimming, dieting will really make the birth of the calorie gap come true, and this gap will be very large. But when the calorie gap is large (more than 500 calories), the basal metabolism will be destroyed, because the body will also reduce consumption to continue the normal operation of life, because when you repair the diet, the human body will not only absorb calories more easily, but also the decreased basal metabolism will not be repaired immediately, even if you maintain the diet structure before dieting and losing weight, it will still grow.
Naturally, during the period of fat reduction, diet control is the premise of losing weight, but you should know that diet control does not mean dieting to lose weight. What you have to do is not to eat as simply as possible, but to avoid eating, such as regular eating, balanced nutrition and balanced diet. Based on this principle, try to avoid the intake of high-calorie foods, then control the total output and reduce the intake of 300-500 calories. To put it simply, it is to bypass high-calorie foods first, then try to have a variety of foods, and moderately reduce the number, and taste 7.8 points per meal.
Third, choose a variety of exercise methods to reduce the integration of metabolism.
On the premise of effective management of daily diet, fitness exercise can directly increase daily consumption, thus helping to lose weight. However, people who have experience in fitness exercise can find that in the early days, even if they keep the original diet, they will lose weight very obviously, but after a period of time, the effect of fitness exercise will decline and then slowly terminate.
This is actually a common phenomenon, because the body will make a certain form of exercise moderate, and then the actual effect of reducing fat will decline. On the premise that the existing diet structure remains unchanged, the sudden increase in consumption is likely to promote the establishment of a calorie gap, so that you can lose weight, and then with the body's need for the integration of this kind of exercise, the cost of fitness exercise will also be reduced, so that the calorie gap will not appear and you will never lose weight again.
The solution to the problem of metabolic integration is to choose a variety of exercise forms for cross-development, which will increase the time of metabolic integration and keep the fitness exercise with a strong practical effect of reducing fat.
Fourth, let fitness break through the comfort zone.
Even if it is fitness exercise, the actual effect of reducing fat is significantly different in the same fitness time and different exercise types. If you spend it in a more comfortable situation during exercise, the actual effect of reducing fat will naturally be better than trying to stick to it.
Therefore, in the link, you can't always make yourself comfortable, but break through the comfort zone. Naturally, in order to make the fat-reducing effect of exercise obvious, you need to consider it from the perspective of heartbeat. Because of personal differences, the same amount of exercise will be different. Generally, you want your heartbeat to be 60-80% of the maximum heartbeat (220- age). Naturally, if there is no way to measure the heart rate in the link, it is really not easy to distinguish it from the experience first. In the link, we must reach the kind that is too tired but can still persist.
Fifth, attach great importance to muscle training, increase fat rate and improve basal metabolism.
As we all know, people with strong basal metabolism have higher fat-reducing efficiency, and will also relieve and maintain their weight faster, that is, they will not be fat in the eyes of others. But with the weight loss, basal metabolism will decline, which is a matter of time.
In terms of influencing factors that endanger basal metabolism (genetic inheritance, age, fetal sex, weight, fat rate, female hormone, temperature, etc. ), only increasing the fat rate is the most valuable, of course, the whole process will be very long. However, from a new point of view, continuous muscle training will also make you better maintain its effect after losing weight. In the process of losing weight, it is not difficult to lose weight. The hardest thing is to continue after losing weight successfully.
Therefore, attaching great importance to muscle training and improving your muscle tissue and fat rate can not only cultivate a physique that can't really eat fat, but also make your body shape better and better, and help you stay young in middle age. Only in the muscle training goal, you need to focus on the big muscle group, and in the muscle training action, you need to focus on the compound action, so as to improve.