operational approach
Slow basal metabolism
Because the basal metabolic rate determines the consumption of most calories, when the basal metabolic rate decreases, the probability of weight gain will be greater than that of normal diet. In other words, even if you eat less, exercise more and eat less, your body will consume less calories.
Intake exceeds consumption.
In the process of exercise to lose weight, if you don't pay attention to reasonable diet control, you will overeat and eat a lot of high-calorie and high-fat foods, which will lead to more intake than consumption, which may lead to weight gain instead of loss.
Can't be persistent.
The purpose of losing weight is to improve metabolism and consume excess fat in the body. Exercise consumes a lot of energy, and the immediate weight loss effect is the strongest. After stopping exercise, the body's vigorous metabolism will last for a period of time, which is the so-called "aftereffect". This "after-effect" lasts for a short time, usually no more than one day. If you exercise for three days and then rest for three days, you may eat too much and have a big appetite because of the disappearance of "sequelae", so that the original weight loss effect will be offset and all previous efforts will be in vain.
Irregular work and rest
If you just work hard at exercise and don't pay attention to your usual routine, staying up late often will also lead to losing weight with half the effort, not losing weight, and even gaining weight after exercise.
be/go on a diet
Dieting calorie intake is lower than basal metabolic rate, even if you lose weight, it will cause muscle loss and looseness! Dieting for a day will naturally reduce the metabolic rate by as much as 15-30%. Although you eat less, your body consumes less. This result not only makes it harder for you to lose weight, but also affects your health.
Every exercise time is not long enough.
As the saying goes, "slow work makes fine work", physical exercise is a fine work, and it takes a long time to practice slow work every time. Some people are not fishing for three days and drying their nets for two days, but they are afraid of being tired. Although the intensity of exercise is great, the time of each exercise is very short. For example, if you exercise for ten minutes at a time and feel a little tired, you can't lose weight.
Improper selection of sports events
Obese people exercise in the same way as normal people, which is a heavy load. Therefore, when they begin to take part in exercise, they should first pay attention to choosing a good exercise method. If you don't choose the right exercise, you may not lose weight even if you do a lot of exercise.
Second, how much exercise is appropriate to lose weight?
Generally, young people exercise more times and for a long time, and the highest heart rate during exercise can be controlled at around 140 beats/min. For people who are weak or have mild chronic diseases, the amount of exercise should be limited to about 100- 120 times per minute (during exercise). When exercising, it is advisable to speed up breathing and keep exercising for a period of time after sweating slightly.
Whether exercise can achieve satisfactory results often depends on whether the amount of exercise is properly controlled. If the amount of exercise is too small, you can't consume excess calories, and the weight loss effect is not ideal. Excessive exercise beyond the body's endurance will cause excessive fatigue, cause adverse reactions, affect health and make it difficult to persist. If you feel tired after exercise, but your mental state is good, your physical strength is abundant, your sleep is good, and your appetite is good, it means that the amount of exercise is appropriate. If you feel very tired after exercise, your limbs are weak and heavy, and the next morning you are still tired, dizzy, weak, and lack of exercise, which means you need to adjust in time.
Third, what exercise do you choose to lose weight?
Generally speaking, the whole body dynamic exercise (aerobic exercise) is mainly aimed at physical strength and endurance, such as cycling, dancing, walking, jogging, climbing stairs, various ball games, gymnastics, skipping rope, swimming, walking in water and so on. Among them, cycling and swimming will not cause great load on knees and foot joints, so they are more suitable for obese people to exercise.
Fourth, what are the weight loss misunderstandings that lead to poor results?
After exercise, I feel at ease and eat more than before. If you exercise just to keep fit and have fun, I won't stop you and give you a good word. If you really want to dump meat, you must control your mouth. Minimum requirements, how to eat before, how to eat now. Many people will consciously eat more after they start exercising, and eat more than before. First, psychologically relax vigilance, always feel that "after exercise, you can't treat yourself badly"; In addition, it is normal to have a fast metabolism and a large appetite after exercise. The correct way: if you want to throw meat faster, reduce the total calorie intake to the original 80%. It's simple. Eat eight points full, plus a certain amount of exercise to achieve a negative balance of calories. In this way, you can lose weight steadily, and you can lose at least 2 ~ 3 kg every month.
Eat only white rice and white flour.
Unlike many people, you started to lose weight by cutting into the staple food. You wish you hadn't touched a grain of rice, but in the end, if you can't lose weight, you will fall into the habit of overeating. Be sure to eat staple food, or you will really become stupid. Sister Kang won't lie to you, because our brains need carbohydrates for energy. The correct way: the staple food should be thinned and thickened. Try to avoid touching white rice, noodles and steamed bread. Eat at most one meal a day, and the size of your fist is enough. The other two staple foods are whole wheat bread, miscellaneous grains rice, potatoes and sweet potatoes.
Sports drinks are essential.
Sports drinks are really not designed for people like you and me who jog or walk on the treadmill for an hour every day. Your sweat and electrolyte really only need some mineral water to make up for it. You know, the sugar content of sports drinks is not low. Usually drinking a bottle of 500ml sports drink is equivalent to eating 15 ~ 40g of sugar. These are real calories, which is equivalent to running for 20 minutes in vain.
Go exercise on an empty stomach.
If it is low-intensity exercise such as yoga and jogging, fasting can also be used. At this time, the glycogen content in the body is relatively low. After exercise, it will stimulate the body to mobilize more fat for energy supply, and the effect of reducing fat is better than that of exercise after meals. But don't exercise if you have obvious hunger. If it is high-intensity exercise, such as high-intensity aerobic interval, strength training and so on. It is not recommended to do it on an empty stomach. After a large amount of glycogen is consumed in the body, it is easy to cause hypoglycemia, such as dizziness, fatigue and palpitation.
Don't eat after exercise
Not only will it not enhance the slimming effect, but it will damage the muscles. After exercise, especially after 1 hour, you must replenish nutrients and water to your body in time, such as oatmeal, bread and other carbohydrates, juice, milk and so on. Because the body will lose a lot of water and electrolyte during exercise, and it will also consume a lot of liver sugar. If it is not supplemented in time, sports injuries and fatigue muscles will not be repaired in time, which will lead to muscle loss and injury over time.
Every exercise time is not long.
Scientific research has confirmed that within 20 minutes of exercise, the human body only relies on glucose for energy supply and does not use fat. Only after 20 minutes of exercise, the human body began to use fat for energy, that is, began to consume fat. So it takes at least 30 minutes to lose weight, preferably about 60 minutes a day. If you don't have time to take part in exercise during the day and go home to buy food and cook in the afternoon, you might as well get into the habit of taking a walk after meals, about 1 hour every day, which is of great benefit to losing weight.
Can't persist for a long time
It is difficult to have an effect 45 days before weight loss exercise, and it is particularly easy to get tired if you exercise more. This is because fat people have more fast fibers in their muscles and consume glucose quickly during exercise, rather than fat, so they are not easy to lose weight and feel very tired. Strengthening physical exercise must be sustained. If you stop exercising, the volume of fat cells will increase again, and the weight will return to the level before exercise, and even rebound to be fatter than before.