Can you lose weight by dieting?
Here are some common misunderstandings:
The misunderstanding of losing weight is 1, and being hungry means consuming fat-wrong.
Many girls think that they can consume excess fat when they are hungry, but in fact, when the body can't get energy from food, it will get energy by breaking down muscles, and the biggest role of muscles in losing weight is to consume calories. Muscle is reduced, and accordingly, calorie consumption will be reduced. So hunger does not consume fat, but a sharp weapon that can help you lose weight. So girls who lose weight should not think that they can lose weight if they are hungry.
There are also many girls who think they will lose weight if they eat less. But the opposite is true. Hunger often leads to the decrease of metabolic rate in the body, thus affecting the metabolic rate of the body. Even if you lose weight for a while, as long as you eat with an appetite, you will rebound. Hunger will affect physical fitness, and the most correct way is to improve metabolism.
Misunderstanding of weight loss 2, eating starch will be fat-wrong.
Many people think that eating starch will lead to obesity, because starch will be converted into glucose after entering the human body, and sugar will be converted into fat in the human body. This statement is wrong. What really makes people fat is eating too many calories.
Starch provides energy and a lot of nutrients for human body. If you don't eat starch for a long time, it will cause nutritional imbalance. After the human body ingests starch, it will participate in the transformation process of other nutrients, such as protein, essential fatty acids, vitamins, minerals, etc., so that the body function can be restored to its original efficiency. According to authoritative research, 40% ~ 50% of the total calories in daily diet should be provided by starch.
Why is it easy to rebound after dieting and losing weight?
Dieting for too long may fail, because the diet is too monotonous and lacks change. The most serious problem is nutrition. Many people think that if the appearance looks healthy, there will be no nutritional deficiency, but if vitamins and minerals are lacking, it will not cause obvious changes in the appearance of the body, but it will cause considerable complications. Therefore, people who want to lose weight by dieting should never arrange an unbalanced diet for themselves. Remember that diversity, balanced nutrition and low calories are indispensable principles for dieting and losing weight. I hope that dieters should not only care about the ups and downs of weight figures, but also care about their own health, otherwise they will lose the real meaning of losing weight.
When dieting or even fasting, because the calorie intake is lower than the need to maintain normal physiological function, after a period of time, the body will actively adjust the basal metabolic rate downwards, that is to say, for example, your daily calorie requirement may be 1500 calories. If you only eat 1200 calories a day because of dieting, you will lose weight at first, but after dieting for a period of time, your body will adjust your daily demand to 1000 calories. At this time, if you still consume 1200 calories every day, your weight will stagnate or even increase because the calories you consume are greater than the calories you need to consume. This is the main reason why dieters or dieters can't lose weight after losing weight to a certain extent.
How to lose weight the fastest and most effective?
dietary respect
Drink more water and drink enough water.
Water is the source of life. It is also one of the most important substances to lose weight. Drinking eight glasses of water every day is our normal water consumption. The specific drinking water must be 1800ml-2000ml. If you lose weight in summer, it is normal to drink at least 3000ml every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. Therefore, mm who loses weight must remember to drink plenty of water!
Arrange three meals reasonably
Breakfast can not be ignored, not only to eat, but also to eat well. But you can only eat high-fiber cereal and low-fat milk for breakfast, and fruits and the like can be properly matched, such as apples, bananas and grapes. This diet can not only help defecation, but also be a very nutritious and healthy diet. Lunch was full, mainly vegetables, and the amount of staple food decreased accordingly. As for eating meat, eat lean meat; Dinner can be eaten in advance, but you must not eat too much, mainly light, drink more soup and eat seafood.
Fasting for three hours before going to bed.
The biggest taboo of losing weight is eating at night, especially some weight-loss mm are used to eating snacks while watching TV. This is the worst living habit. When you sleep at night, your body is completely inactive, and everything you eat will be absorbed by your body and become fat. So it's best not to eat any more. If you really want to eat, you'd better prepare yourself more fruits and the like. This is entirely possible.
Absorb energy suitable for body growth.
Eating the right food is very important for losing weight. However, it is equally important to eat the right amount of food to absorb the energy needed by the body.
In order to lose weight quickly, you will want to burn as many calories as possible. But you don't want to starve yourself, so you'd better eat about 1200 calories every day. This number doesn't sound like much, but please believe that 1200 calories of healthy food will make you more energetic to finish a hard day's work than 1200 calories of unhealthy food.
sports
Fall in love with sports and stick to it.
On the road of exercise to lose weight, you should obviously feel that no matter how good the exercise to lose weight is, if you don't stick to it, it will definitely rebound. The reason is simple, because you didn't insist on doing it. Recommended sports: jogging, swimming, jogging, cycling, etc.
aerobic exercise
In order to lose weight as soon as possible, you should insist on aerobic exercise every week. Exercise for at least half an hour every day, and gradually increase to one hour every day. Never give up halfway, or fishing for three days and drying the net for two days may not be effective. Even if it has an effect, it is not obvious.
As for what aerobic exercise to do, there is actually no specific designation of what kind of exercise to do, as long as it is related to exercise. You can go running, playing football, hiking and so on. As long as you take the first step of exercise, take an active part and stick to it, you will soon lose weight successfully.
Weightlifting training
Burning fat, aerobic exercise is a convenient activity, but you should also do weightlifting training twice a week.
Going to the gym for weightlifting training is a more secure way, with the guidance of a coach. But if you are busy at work, you can also buy a weightlifter to exercise at home. Weightlifting exercises can ensure as much muscle training as possible, which will help you burn most of the absorbed calories.
Weightlifting training can not only help you burn calories and speed up your metabolism, but also help you stay healthy and increase your immunity. So no matter how busy you are, don't miss weightlifting twice a week.
Find like-minded friends
Many people try to skip the last step. I feel that losing weight is not a very glorious thing. However, skipping this step has only disadvantages and no benefits. Finding a friend or family member who also needs to lose weight with you will greatly increase your chances of losing weight. You can encourage each other, remind each other not to slack off and give each other new skills. But also can share the experience of losing weight, especially the interesting things encountered in this process. Keeping a good mood can also promote the process of losing weight.
Where to start losing weight after dieting?
Fat is the easiest place to deposit and the easiest place to lose. Dieting to lose weight is generally to thin the waist and abdomen first, then the chest, and finally the lower body and the whole body are almost thin together. The general order of weight loss is: abdomen, buttocks, face and legs.
Why do you have to diet first to lose weight?
Studies have shown that if the average body fat is reduced by 10%, then the abdominal fat must be reduced by 30%. Why is this? First of all, the mechanism of our body to mobilize fat is "which one is used the most first".
Because abdominal muscles belong to smooth muscle, the resistance to fat is very low, and abdominal fat is the easiest to accumulate. When the body needs to burn fat as energy, it will find that the "fuel" in the abdomen is the most abundant, and of course it will take away the fat in the abdomen first. In addition, there are some psychological factors, because when you lose weight, you pay far less attention to other parts of your body, so you will be the first to notice that your abdomen has lost weight.
Will dieting really reduce your chest?
It is true that the chest will become smaller after losing weight, because a quarter of the breast tissue structure is fat. Under natural conditions, with the increase of age, the fat content in women's breasts can rise to 75%. Because exercise can reduce fat, the breast size will inevitably become smaller.
I suggest you go swimming, because the pressure of water on the breast can increase the toughness and elasticity of the breast and make it firm and full. However, in fact, you don't have to care too much about the size, because after losing weight successfully, the reduction of abdominal circumference and waist circumference will make the chest very sexy.