How can we achieve the best weight loss effect?
1. Limit the total calories in the diet
As we know, substances that can provide energy to the body are called heat sources, including sugar, fat and protein. Fat has the highest heat energy among heat source substances. The physiologically effective heat of 1 g fat burned in the body is 9 kilocalories, while that of sugar and protein is 4 kilocalories.
When you lose weight, you should limit the total calories in your diet, not just the fat intake. During weight loss, a diet with high protein, low carbohydrate and moderate fat should be adopted, not the less fat, the better. Limit the intake of total calories, and protein's intake will be reduced accordingly. Negative balance of heat energy in the body When fat is used for energy supply, it will consume and decompose some protein in the body to participate in energy supply, and protein is very important and essential to the human body, so it must be fully supplied. In addition, excessive protein can be transformed into sugar through its heterotrophic effect, so as to maintain the stability of blood sugar and make up for the deficiency of sugar (carbohydrate).
Reducing sugar intake, on the one hand, can reduce insulin secretion and body fat synthesis, on the other hand, it will reduce glycogen storage in the body, thus promoting fat utilization and reducing body fat storage.
Step 2 eat fat in moderation
Keeping a proper amount of fat in the diet is good for losing weight. This is because: first, fat can inhibit the secretion of insulin and glucagon and promote the body's utilization of fat. Secondly, the reduction of carbohydrate intake is likely to lead to relatively more incomplete metabolism of fat in the body, resulting in a certain amount of ketone bodies. Ketones can suppress hunger. When ketone body is decomposed and excreted, it can also consume some extra heat. In addition, the right amount of fat can also make people feel full, so that dieters can naturally accept low-calorie meals without feeling hungry.
When the total calorie intake decreases, it is often accompanied by insufficient intake of inorganic salts and vitamins. So during the period of losing weight, we should eat more fresh fruits, vegetables and seafood. Foods rich in fiber (such as whole wheat products, oats, etc.) ) It feels full without supplying heat energy, and at the same time it can reduce the absorption of heat, so it is the best diet food.
3. Moderate intensity exercise
There are two ways for the body to supply energy during exercise: one is anaerobic energy supply, that is, in the case of anaerobic or relatively insufficient oxygen supply, energy is mainly supplied by ATP and CP decomposition and anaerobic glycolysis of glycogen (that is, glycogen is decomposed into lactic acid and supplied to the body at the same time under anaerobic conditions). This kind of exercise can only last for a short time (1-3 minutes or so). Full-strength running and short-distance sprint below 800 meters belong to anaerobic energy-supplying sports. The other is aerobic energy supply, that is, the energy during exercise mainly comes from the aerobic oxidation of glycogen (fat, protein). Because of the sufficient oxygen supply during exercise, glycogen can be completely decomposed and a lot of energy is released, so it can last for a long time. Running more than 5000 meters, swimming 1500 meters, jogging, walking, disco, ballroom dancing, cycling, Tai Ji Chuan and other sports all belong to this kind of sports.
From this, we can get a simple enlightenment: that is, high-intensity exercise can not last for a long time and the total energy consumption is less, so it is not an ideal way to lose weight; The exercise with lower intensity is more beneficial to lose weight because of its sufficient oxygen supply, long duration and high total energy consumption. The ultimate goal of losing weight is to consume too much fat in the body, not to reduce water or other components.
When doing aerobic exercise, you should also pay attention to the following points:
First, exercise should choose moderate intensity exercise, that is, keep the heart rate at 60-70% of the highest heart rate during exercise (the highest heart rate = 220- age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.
Two, moderate intensity exercise, exercise time should be long enough, generally each exercise should not be less than 30 minutes. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes. Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.
Third, the storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.
4. Increase strength training appropriately.
Studies show that with the increase of age, the resting metabolic rate (RMR) of human body will decrease year by year at the rate of L-3%, and the decrease of RMR is largely attributed to the decrease of lean body mass (LBW). However, the decline of RMR level and low birth weight content is related to insufficient exercise. This is also the basic reason why many people begin to gain weight after middle age.
How can we prevent lean body mass (LBW) from decreasing and improve resting metabolic rate (RMR)? The best way is to insist on physical exercise. Scientific research has proved that aerobic exercise can improve the maximum oxygen uptake of human body, but it does not increase the content of lean body mass; Although strength training can not effectively improve the maximum oxygen uptake, it can obviously increase the content of lean body mass, and the increase of lean body mass can improve the metabolic rate of the body at rest. What does this mean? Simply put, even when sleeping, people who are thinner consume more energy than those who are not too thin.
It can be seen that strength training is very meaningful for maintaining the original ideal weight and losing weight after gaining weight. Therefore, when carrying out weight loss exercise, we should insist on aerobic exercise and appropriately increase strength exercises to increase the content of LBW, improve the RMR level of the body, and consolidate and enhance the weight loss effect.
At present, advertisements for all kinds of diet foods, drinks, medicines and devices are overwhelming, which is undoubtedly a good thing for the growing obesity group. But some publicity gives people the impression that they can lose weight without exercise. Faced with this trend, we must remind everyone that for the vast majority of obese people, exercise to lose weight is the most economical, effective, with the least side effects and the most beneficial to health.
According to the research at home and abroad, the benefits of exercise to lose weight can be summarized as follows:
1. Promote energy consumption and cause negative balance of body heat energy.
2. Suppress appetite.
3. It has a positive effect on maintaining normal blood pressure, reducing serum cholesterol level and improving cardiopulmonary function.
4. It can improve people's psychological state and help to eliminate anxiety.
Exercise can prevent the loss of lean body mass during weight loss. Studies have confirmed that the loss of lean body mass accounts for about 25% of the total weight lost. Proper dieting and physical exercise can not only consume more energy, but also prevent the loss of lean body mass. Exercise to lose weight can prevent the decline of metabolic level caused by simple dieting. When the intake of heat energy is reduced to a certain extent, the body's metabolic rate (RMR) at rest will drop rapidly by about 20%. Due to the decrease of metabolic rate at rest, many dieters seem to enter a "platform period" when they lose weight to a certain extent. Even if they continue to diet, they won't lose weight again. But once they stop dieting, their weight will rise rapidly due to the improvement of their body's absorption ability and reflection ability. Only exercise can improve the resting metabolic rate (RMR), so that the weight will continue to drop without rebounding.
At present, there are many ways to lose weight, such as diet control, exercise, liposuction and medication. People often neglect their health in pursuit of physical beauty. Weight loss should be carried out reasonably under the guidance of experts, not at the expense of losing health. Here are some suggestions:
Myth 1: You can lose weight as long as you exercise more.
Many overweight friends have had this experience. In order to lose weight, they sweat profusely every day and are out of breath, but instead of losing weight, they are heavier than before. So I have doubts about the role of exercise in losing weight, and think that exercise is only useful for some people. Is this understanding correct?
We should know that there are three main aspects of human energy consumption: ① the energy needed to maintain basic metabolism. That is, the energy needed to maintain life activities such as breathing, heartbeat, excretion and body secretion.
② The special dynamic function of food. That is, the body radiates more calories after eating than before eating, which is related to the assimilation, alienation, utilization and transformation of various heat source substances in the body.
③ Physical activity. Physical activity, especially physical activity, is the main factor of human heat consumption. The energy consumption of the body during strenuous exercise can be increased by 10 ~ 20 times compared with that at rest. So in terms of energy consumption, exercise is effective for everyone, which is beyond doubt. But why do some people gain weight instead of losing weight when they take part in sports? As we all know, the most basic principle of losing weight is the negative balance of energy, that is, the consumption of heat energy is greater than that of heat energy. After exercise, the weight does not decrease but increases, which is nothing more than two situations: first, the heat energy consumed by exercise is insufficient; Second, there are too many heat substances after exercise. Some people think that as long as you take part in sports, no matter how much energy you consume, you will eat and drink after exercise, and the added heat energy far exceeds the consumed energy. How can this not be fat? This shows that; Sticking to physical exercise and dieting properly is the right way to lose weight.
Myth 2: The less fat you eat during weight loss, the better.
Is this understanding correct? Substances that can provide energy to the body are called heat source substances, including sugar, fat and protein. Fat has the highest heat energy among heat source substances. The physiologically effective heat of 1 g fat burned in the body is 9 kilocalories, while that of sugar and protein is 4 kilocalories. So it is right to limit fat intake when losing weight, but is it better to eat less fat when losing weight?
As mentioned above, when you lose weight, you should limit the total calories in your diet, not just the fat intake. Protein, low-sugar (carbohydrate) and medium-fat diet should be moderately increased during weight loss, and the less fat, the better.
The heat ratio of the three heat sources should be carbohydrate 55-60%, fat 20-25%, protein 15-20%, and the weight ratio is about 4: 1: 1. Even during weight loss, the above ratio should not be changed excessively, but the total calorie intake should be limited. Negative balance of heat energy in the body When fat is used for energy supply, it will consume and decompose some protein in the body to participate in energy supply, and protein is very important and essential for human body, so it must be fully supplied. In addition, excessive protein can be transformed into sugar through its heterogeneity, so as to maintain the stability of blood sugar and make up for the deficiency of sugar (carbohydrate).
Reducing sugar intake, on the one hand, can reduce insulin secretion and body fat synthesis, on the other hand, it will reduce glycogen storage in the body, thus promoting fat utilization and reducing body fat storage.
Keeping a proper amount of fat in the diet is good for losing weight. This is because: ① Fat can inhibit the secretion of insulin and glucagon.
Secretion, promote the body's use of fat; (2) The decrease of carbohydrate intake is likely to cause relatively more fat to be incompletely metabolized in the body and produce a certain amount of ketone bodies. Ketones can suppress hunger. When ketone body is decomposed and excreted, it can also consume some extra heat. In addition, the right amount of fat can also make people feel full, so that dieters can naturally accept low-calorie meals without feeling hungry.
When the total calorie intake decreases, it is often accompanied by insufficient intake of inorganic salts and vitamins. Therefore, you should eat more fresh fruits, vegetables and seafood during weight loss, because foods rich in fiber (such as whole wheat products, oats, etc. ) It is the best diet food with satiety, no heat supply and reduced heat absorption.
Myth 3: The greater the exercise intensity, the better the weight loss effect.
Many obese friends think that losing weight is participation. The greater the intensity of exercise, the better. As long as you are sweating and panting during exercise, you can achieve the goal of losing weight. Therefore, talking about sports becomes pale and daunting.
1. Where did this come from?
There are two ways for the body to supply energy during exercise: ① Anaerobic energy supply, that is, energy is mainly supplied by -0 decomposition of glycogen and anaerobic glycolysis under anaerobic conditions (that is, sperm is decomposed into lactic acid under anaerobic conditions and supplied to the body at the same time). This exercise can only last for a short time (about 1-3 minutes). Full-strength running and short-distance sprint below 800 meters belong to anaerobic energy-supplying sports; ② Aerobic energy supply, that is, the energy during exercise mainly comes from the aerobic oxidation of glycogen and fat. Because of sufficient oxygen supply during exercise, glycogen or fat can be completely decomposed, releasing a lot of energy, so it can last for a long time. Running, swimming, jogging, race walking, disco, ballroom dancing, cycling, and Tai Ji Chuan above1500m all belong to this kind of sports.
In addition, experiments show that body fat oxidation increases during low-intensity and long-term exercise. The ultimate goal of losing weight is to consume too much fat in the body, not to reduce water or other components, so we can't simply emphasize the intensity of exercise or the amount of sweating.
2. How to exercise to get the best weight loss effect?
(1) moderate intensity exercise should be selected, that is, the heart rate should be kept at 60-70% of the highest heart rate during exercise (the highest heart rate =220 minus age). When the intensity is too high, the energy consumed is mainly sugar, and the ability of muscle to oxidize fat is low; The load is too small, and the body's calorie consumption is insufficient, which can't achieve the purpose of losing weight.
(2) During moderate-intensity exercise, the exercise time should be long enough, generally, each exercise should not be less than 30 minutes. In moderate-intensity exercise, the body does not use fat as energy immediately at the beginning. Because fat is released from the fat bank, it takes some time to transport it to the muscle, at least 20 minutes.
Exercise patterns can be determined according to your own conditions, hobbies and interests, such as walking, jogging, disco, ballroom dancing and swimming.
(3) The storage and utilization of fat is a dynamic balance, so you should always take part in sports and never do it once and for all. Weight loss exercise should be carried out every day without interruption.
It can be seen that when carrying out weight loss exercise, the intensity of exercise should not be too high, and obese friends don't have to talk about sports discoloration and stop, but should engage in exercise to lose weight more confidently and calmly.
Myth 4: Losing weight has nothing to do with strength training.
The research shows that with the increase of age, the resting metabolic rate (RMR) of human body will decrease year by year at the rate of 1-3% after the age of 40. The decline of RMR is largely attributed to the decline of lean body mass (LBW) with the increase of age, and the decline of RMR level and LBW content in the body is related to insufficient exercise and decreased physical activity, which is the basic reason why many people begin to gain weight after middle age.
How can we prevent LBW from falling and improve the RMR level of the body? The best way is to insist on physical exercise. Scientific research has proved that aerobic exercise can effectively improve the functions of cardiovascular system and respiratory system, increase the maximum oxygen uptake of human body, but does not increase the content of lean body mass; Although strength training can not effectively improve cardiopulmonary function and maximal oxygen uptake, it can obviously increase the content of lean body mass, and the increase of lean body mass can improve the metabolic rate of the body at rest.
Therefore, in weight-loss exercise, we should insist on aerobic exercise (aerobic exercise lasts for a long time and consumes a lot of energy), and appropriately increase strength exercises to increase the content of LBW, improve the RMR level of the body, and consolidate and enhance the weight-loss effect.
Myth 5: You can lose weight without exercise.
At present, advertisements for all kinds of diet foods, drinks, medicines and devices are overwhelming, which is undoubtedly a good thing for more and more obese groups, but some publicity gives people the impression that they can lose weight without exercise. Faced with this trend, we must remind everyone that for the vast majority of obese people, exercise to lose weight is the most economical, effective, with the least side effects and the most beneficial to health.
As early as 1950s, research on methods of losing weight was carried out abroad, and starvation or semi-starvation therapy was adopted. Although this therapy can obviously reduce weight, most people feel bad subjectively after losing weight, such as nausea, vomiting, hypotension, arrhythmia, muscle spasm, fatigue and even sudden death. Later, I used a diet with extremely low calories and paid attention to supplementing vitamins and minerals. This method can obviously lose weight in a short time and basically solve the safety problem. However, after this therapy stopped, most people quickly regained their weight. After 3-5 years' follow-up, 65,438+0,000% people have exceeded or recovered their weight before losing weight.
So what is the prospect of drug weight loss? Pharmacologically, drugs can be divided into the following categories: drugs that enhance energy consumption; Drugs that suppress appetite; Drugs that prevent digestion and absorption; Drugs that affect fat metabolism. For some obese patients with endocrine disorders and abnormal metabolism, the role of drugs in losing weight should be affirmed. But for most simple obese people, drug weight loss is not the main means of weight loss, but only as an auxiliary means of exercise weight loss and diet weight loss. Diet pills not only affect the body's absorption of heat energy substances, but also affect the body's absorption and utilization of other nutrients, and may have other adverse effects on the body.
According to the research at home and abroad, the benefits of exercise to lose weight can be summarized as follows:
1. Promote energy consumption and cause negative balance of body heat energy.
2. Suppress appetite.
3. It has a positive effect on maintaining normal blood pressure, reducing serum cholesterol level and improving cardiopulmonary function.
4. It can improve people's psychological state and help to eliminate anxiety.
5. Exercise can prevent the loss of lean body mass in the process of losing weight. Studies have confirmed that the reduction of lean body mass accounts for about 10% of the total weight loss.
25%, and proper diet and physical exercise at the same time can not only consume excess energy, but also prevent the loss of lean body mass.
6. Exercise to lose weight can prevent the decline of metabolic level caused by simple dieting. When the heat energy intake is reduced to a certain extent, the resting metabolic rate (RMR) of the body can be rapidly reduced by about 20%. Due to the decrease of metabolic rate at rest, many dieters seem to enter a "plateau period" when they lose weight to a certain extent, and even if they continue to diet, their weight will no longer drop. But only exercise can improve the metabolic rate in a quiet state, that is, the weight will continue to drop without rebounding.
Myth 6: Sweating more helps to lose weight.
People often see joggers wearing sweat-absorbing long sleeves and heavy sportswear in midsummer. These people want to lose weight. In fact, increasing sweating can only make your body lose water faster, so you may lose weight when weighing after exercise. However, if you replenish water after exercise, your weight will return to normal within one day, and the weight loss you see is only a temporary phenomenon. Sweating reduces the body's water, not fat, and water plays an important role in physiological functions. And this kind of weight loss may be dangerous, because the body mainly radiates heat through the skin. Wearing airtight sportswear, the body can't evaporate sweat and let the body heat stay in the body. The consequence of doing so in midsummer is easy dehydration and heatstroke fainting. Syncope is a temporary disturbance and loss of consciousness caused by various reasons. The danger of syncope also lies in accidents such as fractures and injuries caused by sudden fall of syncope. Dehydration makes people thirsty, reduce urine output, increase heart rate, reduce working ability and even lead to death. When running in shorts and a wide mesh vest, it is easier to emit body heat. So wear loose and generous clothes when exercising, and don't think about sweating more to lose weight.
Myth 7: Swimming will get fatter and fatter.
Everyone knows that swimming is a good way to exercise. Swimming can make people stretch their posture, strengthen their muscles and coordinate their movements. Regular swimming and exercise can improve their cardiopulmonary function. Because of the buoyancy of water, swimming has a lighter load on joints than other sports modes, and it is not easy to cause damage, so it has high sports value and health care function. However, whether swimming helps to lose weight is controversial. Many people think that swimming is not a good way to lose weight.
Taking part in swimming exercise will make you fat.
So, is this really the case?
We know that the thermal conductivity of water is 25 times higher than that of air, and the heat consumed by staying in water at 12 degrees Celsius for 4 minutes is equivalent to the heat consumed by staying indoors at the same temperature 1 hour. In order to maintain the balance of body heat, the body needs to mobilize a large number of energy substances to decompose and generate heat to supplement the lost heat and maintain the constant body temperature. In addition, the density of water is greater than that of air, and the resistance to moving in water is greater (about 800 times that of air), so swimming can consume more calories than other sports. When the body is stimulated by cold water during swimming, it will also increase the secretion of thyroxine reflexively, thus strengthening the metabolic process of matter and energy, accelerating the decomposition of liver glycogen and the oxidation of fat, accelerating energy consumption, and helping to reduce excess weight and maintain normal weight.
So, can you lose weight by swimming? So far, research has confirmed that the comprehensive way of exercise, nutrition and behavior correction is the best way to lose weight. Restricting diet and not exercising, or exercising without restricting diet, can not achieve satisfactory results. Many people just reduce the energy intake of food to lose weight, and often give up halfway because of hunger. Even if some people are strong-willed and can endure the pain of hunger and refuse the temptation of food, it is difficult for them to go on because of the reduction of basic metabolic protection of the human body. Moreover, dieting to lose weight will also reduce lean body mass (the weight of muscles and other tissues and organs) while reducing fat. Swimming combined with diet control can effectively avoid the above shortcomings, which can reduce excess fat in the body without losing lean body mass. Swimming to lose weight also has the following main advantages:
1. Swimming can improve the sensitivity of muscle tissue to insulin;
2. It can promote the body's utilization of fat and increase high-density lipoprotein in blood;
3. It can enhance cardiopulmonary function, maintain good physical strength and maintain a good health level;
4. It can make people relaxed and refreshed, eliminate the tension and depression in life, and improve metabolic function;
It helps to cultivate good living habits.
Of course, swimming to lose weight, like other sports to lose weight, must make a scientific and careful plan. Generally speaking, we must first have an objective and reasonable set goal. Don't aim too high, but be practical. Overweight people should have phased plans or phased goals; Secondly, we should know or predict the allowable weight loss, that is, we should measure our body composition. For ordinary adults, the percentage of body fat for men is more than 25%, and that for women is more than 30%. That is to say, if the percentage of body fat exceeds this standard, you should properly control your weight or lose weight. Of course, the percentage of body fat changes with age. From the health point of view, the lower the percentage of body fat, the better. It is appropriate to control the weight within the normal range. As far as the percentage of body fat is concerned, so far, there is no corresponding standard in China, which can refer to the measured value of standard weight. You can also measure your body composition regularly and lose weight at a rate of 0.5- 1 kg per week.
Myth 8: Sauna can lose weight.
Sauna bath, also known as hot air bath or Finnish bath, is a common and popular way to relax. Sauna is to heat the air with an electric stove in a special cabin to create a high-temperature and dry environment, which can not only calm the muscles and joints, but also make the human body sweat a lot.
If it is combined with cold water bath, that is, Finnish bath and cold water bath alternately, some toxins in the body can be excreted through the skin by relaxing and contracting skin blood vessels. Weight loss often occurs after sauna, mainly due to sweating and dehydration in the body. The so-called weight loss refers to reducing the body's fat composition, rather than losing the body's lean body weight such as water and muscles. The water in the body is relatively constant. If there is much water in the body, it will be excreted. If there is less water in the body, it will be thirsty and restless, which will cause physiological dysfunction of the body. Replenishing water can quickly improve the state of water shortage in the body and restore normal weight. Sweating after sauna has nothing to do with the burning of body fat, so sauna can't really lose weight effectively.
Myth 9: Where should I lose weight and gain weight?
Abdominal fat accumulation does affect appearance, and it is better to distribute fat evenly in the body than to concentrate on the abdomen. Because too much abdominal fat will hinder the function of internal organs, people with obese abdomen have a strong desire to lose weight, so they try to exercise their abdomen in the hope of losing abdominal fat. Some people do hundreds of sit-ups every day for several weeks, but they still can't reduce their protruding abdomen. Why? Because you can't lose fat anywhere through practice, this is because partial weight loss is almost impossible. When you want to use fat, the fat comes from the whole body, not a certain exercise part. Sit-ups are a good way to enhance the movement of abdominal muscles, but they can't make local fat disappear effectively. So, how can we make fat disappear? This seems simple: as long as the calories consumed by exercise are greater than the calories taken from food. After exercise, appetite generally increases. If you don't control your diet, you won't be able to lose weight, but you can build up your physique. If you want to reduce local fat, you must do local exercise on the basis of whole body exercise to achieve good results, and you should also pay attention to controlling diet.
Thankfully, abdominal fat is easier to lose than other parts of the body. Studies have shown that there are differences in adipocyte metabolism in different parts of the human body. Usually, the metabolic activity of abdominal fat cells is strong, while the metabolic activity of hip fat cells and other parts is weak, which may be the reason why the levels of free fatty acids, glycerol, triglycerides and insulin are related to the accumulation of abdominal fat rather than hip fat. It was found that after 15 weeks of aerobic exercise or intensive training, the overall fat of moderately obese men decreased significantly, and the subcutaneous fat of trunk decreased more than that of the periphery, so exercise training had a certain weight loss effect on obese people with concentrated body fat distribution. In addition, exercise can also change some metabolic indexes in blood circulation, such as improving blood lipids, thus reducing the risk of cardiovascular diseases. Therefore, obese people should join the ranks of sports as soon as possible and make sports an indispensable part of life.
Myth 10: Eating more vegetable oil is not easy to get fat, but eating animal oil is easy to get fat.
The actual situation may surprise you. Domestic sports physiology research shows that not only eating animal oil is easy to get fat, but also eating more vegetable oil will get fat. Vegetable oil and animal oil are both lipids. Vegetable oil contains more unsaturated fatty acids and animal oil contains more saturated fatty acids. Saturated fatty acids and cholesterol form esters, which are easy to deposit in arterial blood vessels and form arteriosclerosis.
Among unsaturated fatty acids, linoleic acid is extremely important to human body. Can not be synthesized in the body, must be ingested from food, known as essential fatty acids. Essential fatty acids play an important physiological role in the body and are components of cell membranes and mitochondria. It is the raw material for synthesizing some hormones and has the function of promoting growth and development; It is related to the metabolism of cholesterol and helps to prevent coronary heart disease. So vegetable oil is more beneficial to the body than animal oil. It is precisely because of this that people often ignore the restrictions on vegetable oil when preventing fat and losing weight, leading to obesity.
Vegetable oil and animal oil are both high-energy foods, and eating too much will lead to obesity, which has the same effect on this point. In fact, no matter what you eat, as long as you consume more energy than you consume, it will lead to obesity, and it is impossible to see the effect of losing weight.
Exercise can prevent the loss of lean body mass during weight loss. Studies have confirmed that the loss of lean body mass accounts for about 25% of the total weight lost. Proper dieting and physical exercise can not only consume more energy, but also prevent the loss of lean body mass. Exercise to lose weight can prevent the decline of metabolic level caused by simple dieting. When the intake of heat energy is reduced to a certain extent, the body's metabolic rate (RMR) at rest will drop rapidly by about 20%. Due to the decrease of metabolic rate at rest, many dieters seem to enter a "platform period" when they lose weight to a certain extent. Even if they continue to diet, they won't lose weight again. But once they stop dieting, their weight will rise rapidly due to the improvement of their body's absorption ability and reflection ability. Only exercise can improve the resting metabolic rate (RMR), so that the weight will continue to drop without rebounding.
Exercise to lose weight can prevent the decline of metabolic level caused by simple dieting. When the heat energy intake is reduced to a certain extent, the resting metabolic rate (RMR) of the body can be rapidly reduced by about 20%. Due to the decrease of metabolic rate at rest, many dieters seem to enter a "plateau period" when they lose weight to a certain extent, and even if they continue to diet, their weight will no longer drop. But only exercise can improve the metabolic rate in a quiet state, that is, the weight will continue to drop without rebounding.
Correctly treat the platform period: the process of losing weight develops in a curve. When you lose weight quickly, there will be stagnation. In the stagnation period, as long as you adjust your plan properly, you can speed up the process of losing weight, so don't give up, adjust your mood and move on!
Easily cross the stagnation period of weight loss
Many people who lose weight lose a lot in the first month, but suddenly they don't lose weight in the second month, so they are discouraged and even give up their original weight loss methods. This is a pity, because it is only a "stagnation period" in the process of losing weight. As long as they survive this period, their weight will continue to drop.
The physiological function of human beings is mysterious, and it has some protective functions. When the calories we consume to lose weight are reduced, after a period of time, our bodies will adapt, absorb the calories we consume as much as possible and make the most effective use of them, while reducing the basal metabolic rate and energy consumption, so the calories reach a new equilibrium state and the weight will no longer drop. Stagnation usually does not last long, usually 2-3 weeks to a month or so.
How to overcome the stagnation of weight loss;
A better way to overcome the stagnation period is to increase the amount of exercise, improve our metabolic rate, and make the excess fat in the body turn into calorie consumption at a faster speed.
Say goodbye to the stagnation period of weight loss and introduce various ways to break through the stagnation period.
Many people who want to lose weight usually lose a lot of weight in the first month after implementing the weight loss plan, but in the second month, the weight suddenly stops falling, so many people begin to lose heart and even give up the original weight loss method.
This is really a pity, because it is only a "stagnation period" in the process of losing weight. As long as you break through this stagnation period, your weight will continue to drop!
There are several ways to know if you are facing stagnation. If you find that it is in line with your current weight loss situation, please modify your weight loss plan as soon as possible so that the stagnation period can leave quickly.
1. The weight loss plan is still in effect, but the weight has stagnated for a month or even more than two months.
I eat very little every day, but my weight doesn't move at all.
3. Have good exercise habits, but the weight has not changed.
Weight loss stagnation is a normal physiological protection mechanism of human body. when I