4 stop dieting.

Most people are unconsciously dieting to lose weight and reduce internal injuries. In the first month or two, you will taste the sweetness of losing weight quickly. However, with the extension of the front line, you will gradually feel tired all over, often accompanied by hunger. Once you can't stand the temptation, you will overeat crazily. Where will the fat that grows back at this time be stored? A place to store stubborn fat. Therefore, dieting will not only make you fatter, but also make your fat more and more stubborn. Dieting will only make your stubborn fat more stubborn and greedy.

5 Eat less and practice less+eat more and practice more.

So, how to eat and practice? There are two ways: ① Eat less and practice less; 2 eat more and practice more.

Eat less and practice less.

In the case of eating less and practicing less, a low-calorie diet should be adopted. The strategy of training and diet is 3:2: 1: three meals a day, of which two meals only contain meat and vegetables, and 1 meals contain carbohydrates; Do restorative activities (stretching and relaxing, yoga) three times a week.

For example, the freehand stretching and relaxation series in FitTime App and the zero-based yoga course.

Or strength training twice a week, such as comprehensive strength training in FitTime App.

Or walk every day 1 hour or more.

2 eat more and practice more.

In the case of eating more and practicing more, you need to consume enough carbohydrates and calories to meet high-intensity exercise. Training and diet adopt a 3:2:2 strategy: eat 3 meals a day, plus 2 high-protein meals. The amount of carbon and water in that meal after training is twice that of the other two meals;

Do strength training three times a week.

Two high-intensity interval trainings

Twice as much as traditional aerobic training (running)

Eating more and practicing more can steadily increase the basal metabolic rate and help burn stubborn fat.

⑥ Continuous cycle diet training plan

In view of our strong adaptability, your diet and training plan can't be fixed. Whether eating less and exercising more or eating more and exercising more, the adaptability of the body will make the effect of reducing fat smaller and smaller. The best way is to change the diet training plan in time so that your metabolic system can't guess what you are going to do next.

Eating less and practicing less for a week or two, eating more and practicing more for a week or two will have a good effect. For girls, you can switch between eating less and practicing more according to your menstrual period. The week before menstruation and menstrual period are the times when estrogen levels are the lowest, which is the best time to change the diet training plan.