Xiaobo, who gained 40 pounds after giving birth, has been exercising for 2 months. To say this time, her determination is really not small. She not only insists on running every night, but also invites her personal trainer to the gym for strength training three times a week. Although there are some achievements, it is still far from completely losing this 40 kg. If you are as confused as Xiao Bo, the following six questions can help you find the crux and guide you in the right direction.
Q 1: Did you eat too little?
If you want to lose weight, you should burn more calories than you consume. Mary Spano, a registered dietitian and strength training coach, said, "But it takes a degree to reduce calorie intake." If you limit your calorie intake like a ninja, your body doesn't have enough energy to achieve your exercise goals. Also, many people will strictly limit the calorie intake for breakfast, but forget to limit the calorie intake for dinner. If you eat too little, you will be desperate to eat sugar during the day.
Solution: How many calories you should consume depends on how many calories you consume during exercise. But generally speaking, it is best not to consume less than 500 kilocalories a day. You can use the mobile phone App with tracking function to record the daily calories, so that you won't eat too little.
Q2: Did you eat a large milkshake after exercise?
Buying milkshakes in dessert shops or tea shops is not the best way to increase energy for muscles. Many milkshakes contain a lot of sugar and calories, which will make up all the calories you consume in the gym. Spano said that yogurt, fruit and juice have the greatest counteraction to fitness.
Solution: Don't buy ready-made milkshakes in stores, you can make them at home to control the sugar and calories of milkshakes, or buy some original Greek yogurt with low fat and high protein. And don't drink while walking, because according to a study in the Journal of Mental Health 20 15, when people sit down and eat slowly, they feel full faster than when they eat while walking.
Q3: Do you always want to eat?
This may not be a bad thing. Researchers have repeatedly studied the effect of exercise on hunger, but if exercise increases your appetite, it is not a big problem. Spano said that people eat for various reasons, not always because they are hungry. However, if you consume more calories than you consume, you will gain weight even if you consume a lot.
Solution: If you feel hungry, bored, tired, stressed, sad or other emotions, stop and think about it first. But if you are really hungry, just eat. But you should eat healthy foods rich in fiber and protein, such as vegetables, low-fat dairy products, healthy fat and lean meat. Small snacks with high protein content are also a good choice.
Q4: Do you believe the readings on the fitness equipment?
The readings on your treadmill (not to mention the elliptical machine and spinning bike) are deceptive. Some devices even overestimate your calorie intake by 30%. Therefore, if you trust these sports equipment too much, it is likely that you will consume more calories than you actually consume, even if you have been strictly tracking your exercise.
Solution: Don't pay too much attention to the readings on aerobic fitness equipment. Although Spano doesn't advise you to be too obsessed with counting calories, if you really want to know how many calories you burn, you can buy a wearable fitness tracker (bracelet or watch). Although this tracker is not perfect, a study in the Journal of Sports Medicine and Science shows that the reading of fitness tracker is closer to the real value than that on aerobic equipment.
Question 5: Do you get enough sleep?
Healthy diet, exercise and sleep are indispensable for successful weight loss. If you don't do any of them, you can't achieve your goal. For most people, sleep is a big problem. When you don't get enough sleep, the secretion of leptin and auxin, which are responsible for regulating the level of hunger, will be disrupted, leading to an increase in appetite, thus offsetting your exercise effect. At the same time, a study in 20 15 Journal of Diabetes shows that lack of sleep for four days in a row will cause the body to store more fat. The research published in the Journal of Clinical Sleep Medicine shows that your sleep quality will also affect your exercise effect the next day.
Solution: Don't give in to sleep time! Although everyone's sleep needs are different, experts suggest that adults aged 18 ~ 64 should sleep for 7 ~ 9 hours every night. Sleep for 7 ~ 9 hours, and exercise has the best effect.
Question 6: Do you only pay attention to the numbers on weighing scale?
Weight is one of the indicators to measure the progress of slimming, but it is not the only indicator, or even the best indicator. In the initial stage of fitness, in fact, fat has begun to decrease, but there will be a short-term gain due to muscle congestion and edema. If you don't lose weight, you will get the illusion that you are not thin, but in fact, your body fat percentage has begun to decrease, your waistline has become thinner and your body shape has become better.
Solution: You can try on the next size clothes in the mall to see if it fits you. If you feel that your waistline is obvious and your abdomen is smaller, then exercise is effective. Just keep exercising and don't worry too much about weighing scale. In addition, there are two kinds of electronic scales on the market: weighing scale and Body Fat Scale. You can also prepare a body fat scale and observe your body fat changes.
So someone asked Ben if I had a quick way to lose weight. It is also convenient and fast, suitable for girls. I want to break my head and finally think of a traditional fitness method, which is skipping rope. Don't underestimate skipping rope. If you can stick to it, it is the most suitable way for girls to lose weight. The best time to lose weight by skipping rope: 7: 00 pm -8: 00 pm; Every time 10 minute.
Beginners: 60- 100 jump every day. 2-3 times, interval 1 minute.
Normal: 400-500 jumps a day. Divided into 2 times, with an interval of 1 minute.
The correct method: when skipping rope, breathe smoothly, keep the upper body balanced, relax the whole body and coordinate the movements. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. There is no need to jump too high, as long as the rope can pass. Don't jump rope on the concrete floor. When jumping, it is best to take off with the forefoot on the ground. The effect is better. It's best not to try if you are too fat, which will easily cause damage to your leg joints.
Of course, during the period of losing weight, there is still one thing to pay attention to: control your mouth, eat less high-calorie food, eat less staple food and eat less sweets. Eat more fish and chicken, and eat more fruit. If you can't control your mouth, give up the idea of losing weight as soon as possible and be a happy little fat man.