Reasons for weight gain before weight loss and muscle gain Some friends gained weight before weight loss after exercise, not because they didn't lose fat, but because they gained muscle after exercise. Generally speaking, people with high exercise intensity consume less fat than gain muscle weight, so these people look thinner, but before losing weight through exercise, they weigh more. Finally, it also led to weight gain in the early stage of exercise weight loss. It should be noted that the weight gain caused by muscle gain is not harmful, but beneficial to health.
Don't control your diet. Some friends insist on doing exercise every day to lose weight, but neglect to control their diet. As we all know, people are prone to hunger after exercise. If they increase their food intake after exercise, the energy consumed by exercise will be supplemented by diet, and even the ability of dietary supplement is far greater than the ability of exercise consumption, which has become the reason for the weight gain in the early stage of exercise weight loss.
How to lose weight and gain weight? 1. It's important to take your time and step by step during weight loss. Give the body time and rhythm to adapt, so now we weigh ourselves every day just for reference. Slimming means looking at the long term, starting at least one week. Let's calm down. The overall trend of our weight is definitely declining.
2. It is not difficult to adjust the mentality of slimming itself. What is really difficult is the adjustment and adaptation of mentality, which is really a great test for a person. We haven't experienced the platform period yet! The platform period is more popular, that is, the body has become a smooth operator and adapted to your current training method. Your body has a strong adaptability, and you need to make adjustments to make your body continue to accept * * *. Generally, it is necessary to slightly increase the intensity of exercise or extend the exercise time to cross the platform period. If there is still room for your diet to drop, you can try to drop it.
Don't always stare at the figures of weighing scale. When you look at your weight, don't look at the first day and the last day, but look at the upper and lower limits that you can reach during this time, provided that you weigh it after going to the toilet every day. The most standard weighing time in a day is after going to the toilet in the morning. Only the weighing value at this time of day is our most standard weight! At other times, because of the different time and weight of drinking water, eating and defecating, and the change of body fluids, the weighed weight is not standard and is not worth reference!
What to eat during weight loss? During weight loss, you can eat foods rich in high protein, such as beef and chicken. At the same time, we should eat more fresh vegetables and fruits, such as apples, lotus seeds and bananas. These foods can not only maintain the daily needs of human body, but also make use of protein, amino acids, vitamins and other nutrients. On the one hand, they can maintain the blood circulation of human body, ensure the elasticity of blood vessels, maintain the basal metabolic rate of human body and increase the metabolism of fat.
On the other hand, it can increase the peristalsis function of gastrointestinal tract, help the human body discharge its own metabolic waste, and avoid the symptoms of ketoacidosis caused by excessive dieting. During weight loss, in addition to eating fresh vegetables and fruits, you should also drink plenty of water to maintain the water content of the human body and fully ensure the efficiency of blood circulation. At the same time, it can excrete various metabolic wastes through kidney metabolism.
Precautions during weight loss There are many precautions during weight loss, which can be mainly divided into two aspects: diet control and physical exercise. The main reason for simple obesity is that the daily intake is greater than the consumption, so in terms of diet, we should first pay attention to controlling the dietary intake. We should not eat too much per meal, and generally eat seven or eight points full.
Pay attention to the amount of exercise and exercise time, step by step, so that the body can gradually adapt to avoid sports injuries. After the body adapts, it is best to exercise for more than half an hour every day to consume excess energy and reduce fat production.