1, a weight loss method that will rebound.
1, don't eat hungry
Any way to keep you hungry for a long time is the wrong way. Because hunger is actually a very low-calorie diet, although it will lose weight, it will lose a lot of muscles. The price of losing muscle is the reduction of basal metabolism, because you can't eat less for a lifetime, and it is easy to rebound and explode when you are hungry for a long time. Normal eating will make you fat, and because there is no muscle to burn fat, you will generally get fat back immediately!
Step 2 eat only one kind of food
One of the most extreme methods I have ever used is to eat only two apples a day for a week. At that time, I thought I needed to lose weight and eat nutrition, so I thought apples were very nutritious. I had an apple for breakfast, an apple for lunch and no dinner. I did this for a week and finally lost five kilograms. I thought it was great at the time. I didn't expect the second week. After being depressed for too long, I began to overeat. As a result, I gained five kilograms immediately, and what I got was extreme fatigue, malnutrition, muscle atrophy, sallow and emaciated.
Most people think that eating a single food can make people lose weight, such as certain foods, such as apples, Liu Ding, bananas, lemons, winter powder, _ _ and so on. In fact, it's a very low-calorie diet, and the consequences are the same as being hungry. In the end, everyone will come back fat and give you more fat!
Step 3 don't eat starch
Starch may be the enemy of all dieters. I often see many people say that I don't eat starch!
It is true that refined starch is one of the main causes of obesity, but starch is the food with the most carbohydrate content and an important source of energy for human body. If you don't eat starch for a long time, you will really lose weight, because starch is usually high in calories, but it is also easy to become an extremely low-calorie diet. In addition, if you don't eat starch for a long time, the energy supply in your body will be unbalanced, which may cause chronic ketosis. Ketone is a good thing, but too much content can also cause many problems.
The aerobic system of the human body uses carbohydrates and fats to supply energy. If you don't eat starch, your body will burn protein, that is, muscle, which will lead to malnutrition and muscle loss for a long time, so you must eat starch, but you must eat it well. I recommend brown rice most, others like sweet potato, pumpkin, taro, beans and whole grains.
4. Eat only fruits and vegetables
If you only eat vegetables and fruits to lose weight, the method is not good. This is also a single diet therapy. Although vegetables and fruits are healthy, many vegetables contain carbohydrates and protein, but most people who only eat vegetables and fruits to lose weight don't consume enough calories, because the calories of vegetables are very low, many people can't even eat basic metabolism, and they will lose muscle after a long time.
In addition, fruits are usually rich in carbohydrates. If you only eat fruit, it looks healthy, but it actually means eating a lot of sugar, which can easily lead to high blood sugar and fat accumulation. In fact, the amount of fruit is not much, but one serving a day is enough. It's true to eat more vegetables!
Most people who only eat vegetables and fruits to lose weight often have insufficient food. In addition, weight loss should be based on a long-term sustainable diet. If you only eat vegetables and fruits for a long time, it will easily lead to food explosion effect.
5. Eat less and exercise more
This is probably a weight loss method that everyone has heard and used. Friends, eating less and exercising more won't make you thin!
To be correct, it should be changed to eat well, eat moderately and exercise more. That's right!
Why is it stupid to eat less and exercise more? Because if you eat less, you have no energy. More exercise is even worse! A body without energy will lose its muscles quickly if it exercises more. Although it will lose weight soon, it is possible to lose eight pounds and ten pounds a month, but most of them will lose water and muscle, at the cost of rapid weight gain!
Tired to death to live, hungry to live to exercise to die, and finally get fat, super hard!
Step 6 eat junk food
Some people say that I control calories and eat 65,438+0,500 calories a day, but he only eats cakes, chocolates, biscuits, French fries and drinks bubble tea a day. This kind of thing with only calories and no nutrition will lose weight, but because of malnutrition, it will lose muscle and grow back sooner or later!
How can 200 calories of broccoli be the same as 200 calories of coke?
7. Eat only one meal a day.
Some people say I want to lose weight, so I only eat one meal a day. I tried this myself. I still think I'm smart. I only eat lunch in the afternoon. I'm full. I eat about 1500 ~2000 calories for a meal.
Then you can stay up late to feel a little hungry, endure it and sleep and have a big meal tomorrow afternoon!
In fact, this is also a fool's diet, because it is impossible to consume 65,438+0,500 calories on the first day, and the energy utilization is very slow all day. If you eat a lot of calories at a time, your body will not disperse them all day, because many calories usually contain a lot of sugar, so the heat and sugar that can't be processed will be converted into fat and stored, and become fat!
So if you only eat one meal a day, you will lose weight at first, but eventually you will get fatter and fatter, and finally you will fall into the end of eating less and not having enough calories!
8. Light exercise does not control diet.
In fact, only exercising without controlling diet will make you thin, but only if you exercise a lot!
I used to run for 30 minutes every day, and then I didn't control my diet, but the more I exercised, the fatter I got, because in fact, running for 30 minutes would consume 300 to 350 calories at most, not to mention that many people only run for a few days a week, or even less than 30 minutes. If I don't control my diet, I'll just eat casually and get rid of exercise calories!
What's more, it's easy to lose weight if you only do aerobic exercise for a long time and ignore muscle strength training. The most important thing to lose weight is to have good diet control first, and then cooperate with proper muscle strength training. Aerobic exercise will make you thin, healthy and beautiful!
9. Only do a lot of aerobic exercise.
This is probably a weight loss method that everyone has tried!
Aerobic exercise, that is, running, cycling, walking, swimming and so on. , is considered to be. Although a lot of aerobic exercise will consume a lot of calories for a long time, it will not grow muscles because of aerobic exercise. Moreover, if aerobic exercise lasts for more than an hour, muscles will easily burn due to insufficient heat supply and lose muscles for a long time during exercise. If you don't exercise and eat for a few days, it's easy to get fat and become a muscle.
I think this is the most unfair, because in fact, exercise is right and good, but because of the wrong concept, I only did aerobic exercise without muscle strength training, so I lost my precious muscles. Just like I only did aerobic exercise a long time ago, as long as I am injured and can't exercise, I will immediately return all my weight to you!
10, excessive diet depression
Losing weight, or should I say controlling weight, is a lifelong thing. Some people, including me, were eager to do something too extreme, such as eating only boiled food without seasoning, or refusing all social activities, because losing weight has lost social relations anyway, which is wrong, and diet does not require everything 100 points. If you are outside, you can find a relatively good diet. Don't do everything.
Step 2 exercise to lose weight
1, blow balloons to lose weight
Can you lose weight by blowing balloons? Of course! Blowing balloons 50 times consumes the same amount of fat as running 10 minutes. Blowing balloons is easy, and everyone can do it. Try it as soon as possible, it may have unexpected weight loss effect.
Step 2 play badminton
Playing badminton for half an hour can consume 160 kilocalories. Can exercise the muscles of the whole body and improve the flexibility of the body.
Step 3 play table tennis
Consume 130 kcal every half hour, which can exercise the whole body muscles and improve the reaction ability.
Step 4 play volleyball
Consume 160 kcal every half hour. It can not only consume leg muscles, but also exercise upper arm strength.
5.squash
Squash consumes a lot of heat, which can consume more than 450 kilocalories every half hour. It can make you excrete fat and toxins in a short time, and it can also exercise heart and lung function. It is a good way to lose weight quickly.
Step 6 be healthy
Every half hour of exercise, you can consume 130 kcal. However, it is important to stay healthy. You can't fish for three days and dry the net for two days.
7.bowling
Half an hour can consume 120 kilocalories, and can also improve the coordination and flexibility of the body.