Only scientific weight loss methods can make you lose weight and avoid detours. In the process of losing weight, many people ignore the rationality of losing weight because of the pursuit of rapid weight loss, which leads to weight rebound and damages their health.
In the process of losing weight, you need to reduce the body fat rate and improve your muscle mass, thus improving your body's metabolic capacity.
You can't pursue speed in losing weight, you should slow down. The way to succeed is not to rebound after losing weight. Fast weight loss on the Internet is just as unreliable as using diet pills, dieting, dehydration, fruit meal replacement, milkshake meal replacement and so on. No matter how much money you spend, these methods can't make you really slim down.
Losing weight requires losing body fat. Only by improving your metabolism can you lose weight effectively. Pursuing a quick way to lose weight not only harms the basal metabolism, but also does not help the body. It is also easy to make you tend to be obese and your weight keeps rebounding.
The main reason for obesity is that we take in too many calories from our daily diet and lack exercise, which leads to excess calories in the body and can't be consumed in time, thus allowing fat to accumulate, which will lead to obesity and deformation.
Many people lose weight successfully, but they can't escape the appearance of weight gain. It is also because they have too few muscles, low metabolic capacity and easy to get fat.
Then, in view of the above reasons for getting fat and getting fat again, what you have to do is to increase muscle content, ensure a high level of metabolism, reduce body fat content, and achieve slimming and fat reduction. Therefore, strength training combined with aerobic exercise can help you shape a figure with beautiful muscle lines.
5 ways to brush down the body fat rate, drive away obesity, and make your body thinner and tighter!
1, control the reasonable heat consumption range.
The first step of reducing fat is to control calorie intake and achieve a reasonable calorie deficit. Only when your daily calorie intake is less than your total daily calorie output can you lose weight.
Eat three meals on time, give priority to light diet, light processing (boiling or steaming) cooking methods, and quit some high-calorie foods (fried food, dessert, milk tea, etc.). ), so that the daily heat will not always be "unattainable". The calorie intake needs to be higher than basal metabolism, between 1400- 1600 calories, and it can also meet the needs of self-metabolism, so as to achieve a reasonable calorie deficiency.
2, increase the body protein supplement.
In order to improve the rate of fat decomposition and promote muscle growth, protein intake is essential. Protein needs to consume a lot of heat when supplying energy in the body, so that the body will not have too much heat.
Muscles need protein to provide energy and promote growth. In addition, protein can provide a strong feeling of fullness, making you less likely to overeat. Eat more eggs, beans, milk and fish every day to supplement.
3, add the right amount of complex carbohydrates
Many people know that carbohydrates will be converted into glucose in the body, and then into fat accumulation, which is also a factor that makes us fat. However, it is unscientific not to consume carbohydrates at all. The body also needs carbohydrates to maintain life activities. We can reasonably choose the types and intake of carbon and water to supplement the amount of carbon and water needed by the body.
We can eat some coarse grains, such as potatoes, oats, brown rice and so on. These complex carbohydrate foods are not easy to raise blood sugar and take a long time to digest, which not only makes us feel full, but also is not easy to convert into fat.
4. Do more resistance training.
Only by increasing muscle mass can we ensure the high metabolic level of the body, so strength training is very important. Strength training can not only increase muscles, but also help you burn fat and reduce fat, and help you develop vest line, abdominal muscles and buttocks.
People with more muscle content have been consuming a lot of calories every day, and it is not easy to accumulate fat. It is very effective in inhibiting fat storage and increasing body fat rate. Generally, you can do strength training for 30 minutes first, and then do fat brushing exercise.
5. Aerobic exercise is the key
On the premise of controlling diet, brushing exercise can help the body expand the consumption of calories. Aerobic exercise can not only effectively decompose fat, but also improve personal physique and physical fitness.
However, long-term aerobic exercise will lead to some muscle loss, so when we choose exercise, we should selectively choose moderate and high-intensity exercise to reduce muscle loss. For example, skipping rope and HIIT training can not only help burn fat effectively, but also keep burning fat continuously.