According to the literature, HIIT can effectively reduce fat, especially subcutaneous fat. Weight changes need to be considered from two perspectives: calorie intake and calorie consumption. You can also consider changes in muscle mass.

There is a balance between calorie intake and calorie consumption.

Calorie intake includes everything in a day, and calorie consumption mainly includes basic metabolism, exercise consumption and food thermal effect. If the calorie intake is high and the consumption is low, the excess calories will be stored in the body, forming fat, and vice versa.

Why should we consider the change of muscle mass?

In human body, muscle can hold water, and 1g muscle can hold about 2g water. If your muscle mass increases and leads to weight gain, you don't have to worry, because most of the increase is water, muscle increase, and the body's basic metabolism will also increase, which is conducive to weight control.

Going to bed late is not conducive to losing weight.

I have read a book "Deep Nutrition" before, which mentioned the relationship between staying up late and fat cells: staying up late will lead to excessive activity and division of fat cells, leading to an increase in fat cells in the body, and obesity caused by this reason is difficult to lose. You need to pay special attention to this.

What should I do to control my weight?

Exercise is a must. HIIT's movement can last forever. On this basis, the effect of diet control will be better. We can consider carbon water cycle diet to achieve the purpose of weight control.

Suggestions on diet control: gradually reduce the fine carbohydrates for lunch and dinner, and replace them with high-quality carbohydrates. This will not only reduce 100 meter white flour (the most direct fine carbohydrates), but also increase fruits and vegetables (the most common high-quality carbohydrates), and at the same time increase the food intake in protein (eggs, skim or low-fat milk, fish, shrimp, etc.). ).