Lean body weight, except fat body weight, the thinner the body weight, the easier it is to lose fat.
Fat loss+lean weight gain = perfect weight loss
The ideal body composition changes to lose weight are to lose fat and more lean body mass. From the appearance, bloated and ugly fat is replaced by tight and tall and thin weight. For women, subcutaneous fat is reduced, and the swimming ring on the belly is gone; But the increase of abdominal muscles will give you a beautiful vest line; The enlargement of gluteus maximus will make your hips more warped and plump; The increase of back muscles helps to improve people's standing posture and make people tall and straight; Metabolism will also improve, making it easier to lose weight.
The wrong way to lose weight is often to lose lean weight instead of fat, so there will be a situation where you lose weight successfully but still have a swimming ring on your stomach. While losing weight healthily and reducing fat, my body will keep my lean weight and even increase it.
Lose weight quickly, often by over-dieting or drastically reducing carbohydrate intake, or doing a lot of exercise. However, such rapid weight loss will often reduce glycogen, protein and blood volume, accompanied by a lot of water, that is, our lean body mass, while the real amount of fat loss is very small (because the calories stored in fat are very large, we can't consume so many calories in a short time). So many people who lose weight quickly look fat even if they lose weight.
Gain weight+lose weight = it's getting harder and harder to lose weight.
Any way to lose weight by reducing the amount of food or adopting an extreme diet structure is actually "temporary weight loss" and "one-time weight loss". The reason is that you can't just eat a little all your life, nor can you eat carbohydrates all your life (first of all, your body can't stand it). So, you know, sooner or later, the diet will return to its original appearance, and then, the weight will definitely come back.
The faster you lose weight. The faster the fat rebounds after losing weight. Excessive dieting, you lose weight quickly at first, but by that time, even if you have eaten very little, you will hardly lose weight again. Instead, you will eat more and the fat will come back immediately.
Any exercise can lose weight, but the weight loss efficiency is different, which can be divided into the following three categories: continuous aerobic exercise, high-intensity intermittent exercise (HIIT in a narrow sense) and resistance exercise (strength training). Plus Neat (heat production by non-sports activities, that is, non-sports consumption).
Continuous aerobic exercise includes walking, brisk walking, running, cycling and swimming. Experiments show that moderate and high-intensity continuous aerobic exercise is more effective in reducing fat, that is, it reaches 60%-79% of the maximum heart rate. The maximum heart rate can be calculated by Grice formula, 207-0.7 × age. For example, when a person is 26 years old, his highest heart rate is 207-0.7 ×26= 189 beats/min. Then moderate intensity exercise means that the heart rate is higher than 60% of the maximum heart rate during exercise, which is greater than 0.6×189 =113 beats/min.
High-intensity intermittent exercise is a narrow sense of HIIT, which has two basic requirements. One is high intensity, which is generally higher than 90% of the maximum oxygen uptake. The second is intermittent, that is, the intensity of exercise is high and low for a while, and the exercise time of the same intensity varies from a few seconds to a few minutes. The simplest HIIT, such as high leg lift, is a cycle of full-speed high leg lift 10 second+slow high leg lift for 20 seconds, repeated 40 times.
Strength training belongs to anaerobic exercise, such as common squat and flat support. Although you can't consume much fat directly, the consumption after exercise is obvious, and it helps to maintain muscles and even increase muscles in the process of fat loss, which is conducive to continuous fat loss.
Cleanliness is the heat consumption of all activities except conscious exercise, including sitting less and moving more, standing less and walking more, climbing more stairs and taking less elevators, driving less, watching TV and working standing up. The advantage is high flexibility and can be arranged according to your own lifestyle.
Modular diet is divided into three steps:
The first step: calculate how many calories you should consume;
Step 2: according to this heat value, select several ingredients from the modular ingredient list;
Step 3: Process the ingredients according to your own taste.
Calculate the basal metabolic rate with Mao Deqian formula (suitable for people aged 20-45), W= body weight, and the unit is kg.
Male = (48.5 ×W+2954.7 )/4. 184.
? Female = (41.9× w+2869.1)/4.184.
Knowing the basal metabolic rate and multiplying it by an "activity factor", you can calculate the daily calorie consumption. Activity factor is a person's activity, as shown in the following table:
For example, Abby, a female, is 28 years old and weighs 49 kilograms, so her basal metabolic rate = (41.9× 49+2869.1)/4.184 =1/76 kcal. So the daily consumption is about1176×1.4 =1647 kcal.
Note: the purpose of our daily consumption calculation is to lose weight, so we estimate that the activity factor is, it is best not to overestimate it. In terms of exercise, only 4-5 times of moderate-intensity exercise every week for 30-60 minutes can increase the activity factor by 0.3.
The reasonable weight loss rate is within 1kg per week. Assuming that this 1kg is all fat (7000-7700 kcal), the total calorie gap per day is about 1000 kcal, that is, the total calorie intake is less than the total calorie consumption 1000 kcal. So this 1000 calorie contains "eat less" and "move more".
Take Abby as an example, the daily calorie consumption is 1647, because her weight is not high. Considering the factors of healthy weight loss, as long as we reduce the intake of 300 calories and increase the calorie consumption of 200 calories every day, there will be a total calorie deficit of 500 calories every day, and we will lose about 0.5 kg of fat every day.
The modular diet plan divides the foods that should be eaten every day into nine categories: vegetables, fruits, nuts and seeds, beans, meat, eggs, milk, staple food and vegetable oil.
Take fruit as an example to teach you how to use the modular food list.
It says "at least two servings of fruit" on the left. The prescribed number of servings can define a diet structure conducive to weight loss. For example, fruits and vegetables should be eaten more, and at least a few servings should be stipulated every day; Eating more meat, nuts and cooking oil is not recommended, and only a few servings are allowed per day.
At the top of the food column, "calorie: 100 kcal/serving" means that no matter which serving is selected, the food calorie in the fruit column is 100 kcal.
The number in the right column is the amount of each food. "The core weight of each serving" refers to the total weight of these foods.
Take the intake of 2000 calories as an example.
Breakfast: Class B oatmeal 1, chopped walnuts 1 each, whole milk 1 each, whole eggs 1 each.
Meals in the morning: one yogurt and one egg white.
Lunch: onion+chicken breast+spaghetti+olive oil = onion chicken breast spaghetti.
Lunch: one grape and one almond.
Dinner: one okra+one broccoli+one linseed oil = cold salad, one corn porridge and one papaya.
Usually: 3 portions of soybean milk as water to drink.
Precautions for using modular diet:
1. You must choose one of the nine categories of food;
2. When choosing, you can first choose your favorite food from the nine categories of food according to the required number of copies, and then add some calories. If it is not enough or too much, fine-tune it;
If you can't eat too much food according to the modular diet, you will be full before you eat enough food every day. In this case, you don't have to eat the daily amount, and you can reduce the amount appropriately, but try not to reduce the types of food.
4. You can choose egg white when eating. Egg white is a very protein source, which can improve satiety.