First of all, you have to understand a problem, which is the main problem of whether you can lose weight healthily. That is, losing weight and losing fat are two completely different concepts, so the meaning of being thin and expressing lightly is completely different. Light, indicating weight loss; Being thin means losing fat; Weight includes: water, fat, muscle and bone. Different directions, different methods, and naturally different results.
Through this picture, we can intuitively express the difference between weight loss and fat loss that many people think. You have to understand, what do you want?
"Shut up and spread your legs" is a well-known saying. I believe you have heard it, and many people try their best to follow it. Did it work? I'm sure it will work. Keeping your mouth shut will limit energy intake, and hugging your legs will increase energy consumption, so you will lose weight.
However, you will find that many people eat less and exercise more, but there are still two problems: one is that it is difficult to break through the weight when it is reduced to a certain extent. It should be noted that no matter what method you use, people's weight can't keep falling. The other is that you will find that many people have lost weight, but their waist and abdomen are still chubby and have fat. The problem is that the body fat content has not decreased. Many people lose weight only by losing water and muscle.
The most important principle of losing weight and fat is negative energy balance. You can lose weight as long as your daily consumption is greater than your intake. Shut up and take your legs. This is just the first step? It is indeed important to limit energy intake, but blindly limiting energy also limits the essential nutrients of the human body.
The human body supplements the body with seven nutrients. These seven nutrients are: water, carbohydrate, protein, fat, vitamins, minerals and dietary fiber.
So, shut up and take your legs is only the first step. The second step you need to do is to limit energy and choose food according to your body's needs, not according to your mouth's preferences. In the choice of food, try to choose foods with high nutritional density and foods without deep processing.
The same calories, completely different food choices, which one has higher nutritional density? Obviously.
A variety of food choices are essential.
Let's watch the sports competition again. If you really want to be thin, you need more than just running, not just the same way of running. Try running on an empty stomach in the morning, burning more fat, or running after strength training. In the whole process of reducing fat, wall crack suggests that you increase strength training, not only to lose weight, but also to increase muscle content.
Solution?
1, target. What you need is two goals: weight and body fat. Manage yourself with goals. This is particularly important. Many people fail to lose weight, that is, they lack target management, start at any time and end at any time.
2, data. You need to design a plan according to your physical data. Height, weight, body fat, waist circumference, hip circumference, blood lipid.
3. food. In order to design a food plan according to your data and the goal to be achieved, protein needs to focus on supplementing, and pay attention to the balanced supplement of animal protein and plant protein.
4. Exercise. You need to make an exercise plan for yourself, both aerobic and anaerobic. Aerobic burning more fat, anaerobic stimulating muscle growth, is very helpful for skin relaxation after weight loss.
Finally, for whatever reason, it is unscientific to lose so much weight in two months.