If you want a good figure, you need to lose our body fat in time, but losing fat is also a very hard thing, so share it with you. You are tired during the fat loss period.
There is no mental fatigue during fat reduction. 1 first of all, analyze the reasons with you. May be excessive exercise, the body needs to rest. I used to feel the same way when I exercised too much. You will find that your body will recover immediately after a day or two of rest, which means that your rest and sleep are not good enough.
Then, the calorie intake is too low, and the calorie difference is too big when reducing fat. For example, if you eat too little, your body is always hungry. At this time, muscle loss is more serious, your immunity will be poor, and it is easy to find that your energy can't keep up.
Finally, the intake of trace elements is insufficient. For example, if your intake of zinc and magnesium is insufficient, you will easily suffer from insomnia, lethargy and poor spirits.
So how do we solve these problems? Need to pay attention to the following aspects.
First of all, have a good sleep and rest.
When I first started to lose weight, my friends would think that the more you sweat, the faster you lose weight. Actually, it's not. It's just that you lose a lot of water in your body, not fat. A lot of physical exercise makes the body in a state of exhaustion, which leads to insomnia at night and affects the efficiency of burning fat. So exercise should be gradual.
Some friends like to exercise at night, but their sleep quality is poor. This kind of people suggest exercising in the morning to avoid sleeping badly at night and fall asleep more easily. At the same time, you can improve your sleep style, such as counting sheep, wearing a sleep mask, drinking a cup of hot milk before going to bed, changing sheets regularly and so on. After sleep is improved, the weakness of limbs will be improved.
Second, don't go on a diet, and add appropriate zinc and magnesium.
If you want to lose weight quickly, you will generally choose not to eat carbohydrates and fats first, but carbohydrates and fats are very important to maintain serum levels. If you don't have enough to eat, you will easily fall into a listless state and even lead to depression.
Losing weight is for beauty, but incorrect ways of losing weight, such as dieting and taking various diet pills, will lead to many bad conditions, such as poor skin, serious hair loss, and often not eating on time, which will make the stomach secrete too much gastric acid. Without food neutralization, gastric acid will directly contact the gastric mucosa, which is easy to damage the stomach.
We don't need to give ourselves too much control when designing a diet plan. This difference of 300 to 500 calories is very good. You can lose weight healthily through diet and exercise, but don't go on excessive diet to prevent malnutrition and electrolyte disorder, which is harmful to your health. Losing weight is a step-by-step process, especially if you have serious organic diseases, it is not recommended to diet excessively to lose weight.
So, if your partner is weak during the fat reduction, you must pay attention. First, stop and check if your weight loss method is too radical. If left unchecked, it will easily lead to malnutrition, stomach diseases and endocrine disorders, and even memory loss.
I'm tired and listless during the fat reduction period. 2 How to break through the bottleneck period of fitness and fat reduction?
The bottleneck period of fat reduction is a self-protection mechanism of human body. In daily life, the body will avoid energy consumption in order to maintain basic metabolism. When the energy consumption in the body reaches a certain level, the body will automatically produce a protective mechanism.
The calorie intake during fat reduction is less than the calorie consumption. But after a period of time, the body will gradually adapt to this heat gap, absorb and use as much heat as possible, thus reducing energy consumption and reducing the body's basic metabolism. At this time, calorie intake and calorie consumption will be in balance again.
Five tips to break through the bottleneck period: reducing the total intake appropriately
When you are stuck in the bottleneck period, all aspects of your body will remain at a stable level. At this time, you can break a balance between them by reducing calories.
Instead of flour and rice, coarse grains can omit rice as the staple food and replace it with foods with strong satiety and slow digestion, such as sweet potatoes and oats.
Vegetables can choose low-calorie foods such as white gourd, Chinese cabbage and radish. This combination can not only get balanced nutrition every day, but also accelerate the metabolic rate of the body.
Protein is indispensable for breakfast.
Protein is the material basis of all life and an important part of body cells. High-quality protein can provide essential amino acids for human body to maintain daily life activities, and build and repair human muscle tissue.
Breakfast is the most important meal in our day, so choosing what food to eat in the morning is related to where the starting point of metabolism is today. The higher the starting point, the better the efficiency of metabolism.
Choose to eat more protein food in the morning, and try to choose fish > poultry > livestock, which can improve your metabolic rate, and they will not make you fat, and will make you feel full for a long time.
Adjust exercise
When you use the same exercise method and the same amount of exercise every day, your body will gradually adapt and your muscles will have memories, which may be one of the reasons why you can't lose weight.
At this time, it is necessary to change the exercise plan or exercise mode and let the intensity fluctuate. Different exercises can exercise different muscle parts of the body and improve the metabolic rate.
For example, before losing fat, I ran three times a week and my heart rate was at the same level. After that, you can make adjustments, change the aerobic form and intensity twice, and make adjustments to increase or decrease.
Ensure adequate sleep.
Sleep is very important to lose weight, and the most important thing is the secretion balance of leptin and hunger hormone. Adequate sleep can make leptin fully secreted and control appetite. But if you often stay up late, hunger hormones will be secreted in large quantities and your appetite will break out. It is not easy to reduce it.
release pressure
People are in a state of stress for a long time, and the sympathetic nerve in the body has always been in a dominant position. Excessive tension leads to stress eating, and immunity will also decline.
When you feel stressed, you might as well stop and have a rest, take a deep breath, relax your body and mind, and let the parasympathetic nerve take the lead.
Doing some simple stretching exercises in bed before going to bed, even just stretching, can promote slimming factors in the body, and you are no longer afraid of poor weight loss caused by emotional overeating and physical decline.
Losing fat will inevitably encounter some bottlenecks, but according to the five tips I gave, we can get through this stage safely. In addition, we must give ourselves some firm beliefs and tell ourselves that getting through this stage is victory!
There is no mental fatigue during fat reduction. 3 Several tips to prevent muscle loss during fat reduction.
If you are a novice
So first of all, if you are exercising for the first time, or have just started exercising, then you are lucky! !
Because novice fitness has "novice welfare". That is, no matter how you exercise, as long as it is not outrageous and strange, your muscles will grow and fat will be more easily used as energy.
This is because you don't exercise or just before exercise, your body will have a pile of fat because you don't have any muscles, thus protecting your muscle consumption and using fat more as fuel. This period of muscle gain before the physiological limit is generally called "novice muscle gain period". At this stage, not only your muscles grow fast, but also you consume a lot of fat.
Reduce calories patiently.
If you want to say, "I have been working out for two or three years, and I have passed this stage, what should I do?" . Then the next method is: extend your fat loss period.
In other words, if you plan to lose weight 10Kg in a month, you'd better lose weight 10kg in 2-3 months now. Whenever you want to reduce calories,
Lower it bit by bit! ! !
For example, you eat 3000 calories a day now. If you follow your one-month weight loss plan, you may eat 500 fewer calories a week, so it becomes 2500.
2000 and so on, it fell too fast. Although doing so can make you lose weight quickly, dear friend, your muscles will also contract a lot.
If you lose fat for more than two months, you may only need to reduce 250 calories per week instead of 500 calories. Doing this for a long time will make you lose fat longer, but it is more effective in preventing muscle loss.
Finally, you will leave more muscles.
Increase protein intake
Still related to eating. This is what I mentioned in the article of protein before, increasing your intake of protein.
When losing weight and fat, many people reduce calories, so they all reduce carbohydrates, fat and protein.
This is a big misunderstanding.
Because protein is very helpful to protect muscle loss and increase muscle synthesis rate.
An experiment of 20 16 showed that the subjects consumed 2.4g protein per kg body weight, while the control group consumed 1.2g protein per kg body weight. As a result, the weight loss effect of the two groups was the same, but the group that ate more protein lost more fat and slightly increased muscle content.
But for a person who is very fat or does little exercise, 2.4g protein per kilogram doesn't need that much. 0.8- 1.2g protein per kilogram of body weight is enough.
For people who are thinner or have less body fat and exercise regularly, it is absolutely necessary to have more protein.
Protect your muscles with strength training.
Don't just do aerobic exercise to lose weight.
Yes, crazy aerobic exercise can really reduce a lot of excess calories, but for muscles. . . .
Yes, too much oxygen has a great influence on the muscles you have worked so hard to build.
Therefore, many newcomers, or sisters, must add resistance or strength training when losing weight. In this way, your weight loss will not only be delayed, but also your muscles will be better maintained.
Because strength training can promote muscle stimulation and increase the degree of muscle protein synthesis. Experiments show that the intensity of fat loss is the highest when aerobic and strength training are carried out at the same time.
Sister, don't worry. Strength training will build muscles. Because girls in general, male hormones are relatively low compared with boys, and it is almost difficult to grow muscles. And some necessary lines need to be set off by muscles, such as vest line and buttocks. Otherwise, if you lose weight with crazy aerobic exercise, you will look depressed, thin and unhealthy.
The magical carbon water cycle
Finally, the most difficult thing is the "carbohydrate cycle".
For example, increase the intake of carbohydrates and other nutrients on days when training is needed. When resting, reduce the intake of carbohydrates (the intake of other substances such as protein remains unchanged).
Because rich carbohydrates can improve your sports performance, so that you can better stimulate muscles and burn calories on training days.
When you don't exercise, you can reduce the intake of calories and sugar by reducing the intake of carbohydrates.
This method sounds simple, but it is difficult to do. . .
The reason is that it is very troublesome to prepare meals by yourself every day. Now it may be even more troublesome to prepare different things according to different days.
But in any case, it is definitely not easy to have a sexy figure and lose as much fat as possible.