1, healthy weight loss is important
In the process of losing weight, people often judge their weight loss effect by the body mass index on the weighing scale, and the change of weight has always affected the mood of every dieter.
In fact, scientific methods to detect weight loss results can't just focus on one weight. You know, there are many factors that affect a person's weight, not just the amount of body fat. If we care too much about weight, it will easily make us lose confidence in losing weight, and even make us deviate from the original weight loss plan. So, in the process of losing weight, is weight not important? Can we throw away the scales? Of course not. It can be said that there are many ways to detect weight loss results, and weight is the most direct method and the most easily reflected tool for weight loss results. However, it is necessary to objectively use the weight to detect the weight loss results, eliminate those interfering factors, make the weight reflect the weight loss results more objectively, and don't let the weight mess around. Let the experts tell you how to test the weight loss results with a reliable weight, so that the weight will no longer disturb your mood.
1. Weigh at the same time every week under the same environmental and physical conditions.
Using the method of similar control variables, under the premise of excluding factors such as exercise, water, diet and environment, I choose a time period for myself every week. During this time period, I can measure my weight in the same environment without much difference in all aspects of my body, which is conducive to comparison and get more realistic weight loss results. Experts suggest that after a long night of adjustment and rest, the physical condition is relatively stable and less affected by diet, so the best measurement time is before breakfast.
2. Measure your weight once a week.
Because the living habits or daily activities of seven days a week will be different, it will also affect the change of weight. Therefore, taking a week as a small cycle and choosing a fixed day of the week, such as Sunday, to measure your weight can avoid the interference of living habits. Experts also pointed out that weight is affected by many factors, and human metabolism is a slow process, so the weight loss effect will not be affected by a short time of one or two days. If we pay attention to our weight frequently every day, we will be flustered and even doubt the effect of losing weight. So it is best to measure your weight scientifically once a week.
3, combined with other indicators to see the weight loss effect.
There are generally four indicators to adhere to the quality of weight loss-fat rate, weight, moisture rate and girth of all parts of the body (especially waist circumference). The changes of these four indicators can be combined with each other to fully reflect a person's weight loss achievements. Therefore, a single method of losing weight is wrong and unscientific.
4, healthy weight loss speed: thin 1 to 2 kg per week.
The fundamental purpose of losing weight is to reduce fat. Under normal circumstances, the body itself does not break down fat so fast. Losing 1 to 2 A Jin weeks is a healthy weight loss rate. But once you exceed this normal speed, don't expect to lose fat. What you lose is that precious muscles are broken down and water is lost. At this time, the human body's metabolism is declining or disordered, which leads to a great reduction in body consumption. If the lost muscles are not replenished, it will become more difficult to lose weight and it will be difficult to maintain weight.
2, exercise to lose weight.
Myth 1: You can lose weight by exercising more?
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for several hours every day, you can lose weight by drinking one or two bottles of sweet drinks or eating more snacks. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we must adjust our diet.
Myth 2: Is fasting exercise harmful to health?
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of liver sugar stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, Dr. Dunbar from Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., is helpful to lose weight before meals 1 to 2 hours (that is, on an empty stomach). This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. In addition, experts also reminded that it is not suitable for running exercise within one hour after meals and one hour before going to bed.
Myth 3: Can you lose weight by jogging for 30 minutes every day?
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to provide energy with liver sugar. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
Myth 4: Is there a whole or partial choice for exercise to lose weight?
Words such as "slim waist", "reduce buttocks" and "reduce abdomen" often appear in advertisements, so we begin to doubt whether local exercise can reduce local fat. First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after exercising for a period of time, the waistline of dieters is not necessarily much smaller, but their cheeks are thinner, which is why. As long as exercise consumes more calories than intake, it can lead to the reduction of body fat, not just a part.
Myth 5: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect?
Only continuous low-intensity aerobic exercise can consume excess fat. This is because muscle mainly uses oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is faster. If the intensity of exercise increases, the proportion of fat consumption only accounts for 15%. So doing some relaxing long-term low-intensity exercise, or long-term exercise with heart rate 100 ~ 124 (times/minute), is most beneficial to lose weight. (Maximum human heart rate: maximum heart rate per minute MHR = "205-0.5x age ")