To lose weight scientifically, unscientific methods such as blind dieting are not effective, harmful to the body, and easy to rebound, or even rebound to be fatter than before. Therefore, before you start to lose weight, you need to have theoretical preparation. This is also the habit of being an engineering dog for so many years.

There are many different weight loss theories in Zhihu. My weight loss process mainly refers to the theories of several predecessors @ Wen Nerve @ Wang Dachui @ Jing Zhe. Thanks in advance. Here I will talk about my understanding based on my own experience (please correct me if there may be inaccuracies).

First, I agree with the theory that if you control your intake less than your body's metabolism, you will lose weight. The basal metabolic rate of human body is 1500 to 2000 calories per day. By controlling the amount of food to create an energy gap of about 20%, the body will lose weight. However, it should be noted that long-term hunger and insufficient intake will lead the body to think that you are suffering from famine, thus reducing the basal metabolic rate (basal generation), and that's it. And once the base generation is reduced, it is difficult to adjust it back in a short time. So what I have done in the whole process of losing weight is actually two things: creating an energy gap and maintaining the basal metabolic rate.

A few questions are explained below.

First, what is exercise for? In fact, those common sports (such as jogging, cycling, etc. ) consumes far less energy than ordinary people think. You go to practice yoga for half an hour, and the energy consumption is not as high as that of drinking a box of Mosley X. You go for a long run for an hour, and then you eat two pieces of bread. Therefore, ordinary people often have a cognitive misunderstanding about losing weight, thinking that losing weight requires exercise, because exercise consumes a lot of energy. In fact, the energy gap needed to lose weight mainly depends on the body's base generation (the base generation consumes 2000 kilocalories a day, while running consumes 400 kilocalories, which is much more impressive). To put it bluntly, it means eating less and being hungry. The function of exercise is more to maintain the foundation of the body. Because the body's metabolic rate will increase during exercise, regular exercise will regularly increase the body's metabolic rate, offset the slowdown of metabolic rate caused by insufficient intake, and prevent the body from reducing basic production because of long-term low metabolic rate. On the other hand, it is recommended to exercise at night, because the body will be in an active and efficient metabolic state all night after exercise.