If you are in this situation, you must first understand one thing: lose weight.
Although gaining weight is not necessarily a bad thing, it may even be a sign that you have lost weight. Because the key to losing weight is to lose fat, and the loss of muscle and water will also cause weight loss.
In other words, even two people of the same weight, if a person has less fat and more muscles, then he must look very thin, compared with people with more fat and less muscles.
Because of the same weight of fat and muscle, the former is much bigger than the latter. To put it bluntly, losing weight is to reduce the body fat rate, rather than blindly pursuing weight loss.
So, first of all, you have to rule out this situation-the specific exclusion method, you can measure the measurements, and you can also calculate the body fat rate. Generally speaking, the body fat rate of normal men is about 15%, and that of women is about 25%. Of course, you can also see where you are through the following goals.
In addition, the following three situations are equally noteworthy, which may be the root cause of your weight loss effect. Come and have a look.
1: psychological compensation after exercise
As we all know, the principle of losing weight is to control calorie intake less than calorie consumption, and only in this case will you become thinner. This is also the source of the phrase "shut up and open your legs".
However, after exercise, the idea that "I have exercised and can't treat myself badly" is called "psychological compensation". After exercise, my metabolism is accelerated, my appetite is wide open and I eat more. The result can be imagined.
However, this does not mean that you can't eat after exercise. It is not recommended to eat high-calorie high-fat high-sugar food. Recommended foods are: sweet potato, protein, vitamins and mineral supplements.
Daily diet, control the total daily calories at about 80% of the original, that is, we often say that we are full to eight points, ensuring the regularity of three meals and the diversity of diet.
2. The exercise plan remains unchanged.
According to related research, long-term low-intensity aerobic exercise, such as jogging for several kilometers every day, has obvious effect at first, and after a period of time, the fat burning efficiency will decrease.
This is because the adaptability of the body-a long-term single exercise plan, even the intensity and time of exercise have not changed, and the original exercise load is not obvious to the body. In this case, you should make adjustments in time. For example, on the basis of the original aerobic exercise, increase strength training 2-3 times a week. Of course, you can also try HIIT high-intensity interval training, which will help break the platform period.
3. Overpressure
It's good to insist on exercise, but if the pressure is too great, reducing the number of girls means that if the exercise arrangement is improper, such as setting too high a goal, it will make you feel out of reach and difficult to complete, which is also unfavorable for continuing to lose weight.
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In the face of stress, the stress hormone cortisol secreted by the human body can help you resist, but if the pressure is too high, the negative impact of cortisol will be manifested in that it will make you have a strong appetite and make your body easily tired. To sum up: when you lose weight, you should combine work and rest and put your mind right. Keep exercising, but don't take it as a task.