1. Healthy fat reduction to eliminate anxiety
× Those online advertisements that lose 20-30 pounds a month, coupled with two comparison pictures that I don't know where they came from, and the words "lazy people lose weight, lying thin, losing weight is not painful", it is difficult to make people unmoved. When you lose weight according to this diet, you find that not only the muscles are thin, but also the body fat rate is high, and finally it is a fiasco!
Therefore, before reducing fat, we should establish a correct concept of reducing fat. Reducing fat is not equal to losing weight. Fat loss is not so fast. Don't see others lose fat quickly, so anxiety disrupts their rhythm.
2. How long does it take to lose 1KG fat?
1kg fat ~7700 calories
The daily calorie gap of healthy fat reduction is 3-500 calories, which can be slightly higher after the basic metabolism and dietary intake are basically the same. We can create a heat gap by increasing the amount of exercise. Example: calorie gap = (base generation 1500+ exercise 500)- intake 1600=400 calories.
Exercise that consumes 500 calories a day:
1. Simple aerobic running needs continuous 1 hour.
2. Moderate strength training for 30 minutes +40 minutes. But in order to slim down and look good, it is recommended to combine strength with oxygen.
○ finally lose 1kg of fat ~7700 calories +500 calories ~ 15 days (on the premise of good diet+ensuring the amount and frequency of training).
3. Physical changes after losing 1KG pure fat
√ When you lose 1kg fat, your weight will also drop by about 2kg, because the water and excess glycogen in your body will be reduced, the body fat rate will also be reduced, and the waist circumference and leg circumference will be reduced.
√ If you find that your weight has not changed, but your body circumference has become smaller, reducing fat is also effective, and strength training during the novice welfare period will lead to an increase in muscle mass.
If your weight and waistline have not changed, then you should reflect on whether you have done a good job in diet and training.