During the period of losing weight and fat, we should not only do aerobic exercise, but also join strength training, which can exercise muscles and improve the efficiency of burning fat and shaping. For muscular people, the metabolic value emitted by the body will be more vigorous, and it is easy to develop a thin physique!

If you only do aerobic exercise, your figure will not be shaped and your overall temperament will not go up. You need to join strength training to help prevent muscle loss and modify your figure curve!

2, the volume of fat = 3 times that of muscle

Too much fat will make you look fat. The purpose of losing weight is to lose fat, not muscle. Two people with the same weight, the one with high body fat rate will look fat, while the one with high muscle content will look thin and tight.

Therefore, during weight loss, we should pay attention to the body fat rate, not the weight. The weight has not changed, which does not mean that losing weight has no effect. It may be the reason for the decrease of body fat rate and the increase of muscle content. At this time, the body will gradually get better!

3. Reduce hunger by eating correctly.

During the period of losing weight, we need to control the calorie intake, which creates a calorie gap for the body. But if the calorie intake is reduced, it is easy to have a strong sense of hunger, and hungry people always want to eat. Once you can't control your appetite, overeating and losing weight will be in vain.

In order to reduce hunger, we should learn to replace high-calorie and over-processed videos with low-calorie and mellow foods, which can effectively control calorie intake.

You can choose eggs, chicken breast, fish and shrimp for high-quality protein, broccoli, cabbage, cucumber, wax gourd and lettuce for high-fiber vegetables, and you can eat less noodles and bread for staple food, and supplement some coarse grains, such as brown rice, oats, corn and beans.

4. Don't overtraining.

The reasonable fitness time is about 40-90 minutes. Overtraining can't make you lose weight better. On the contrary, the next day you will have muscle aches and fatigue problems, which will affect your fitness plan the next day and make it difficult to lose weight.

During weight loss, you need to make a fitness plan that suits you, and you need to combine a variety of exercise methods. Strength training combined with aerobic exercise, starting from low-intensity exercise, gradually improve our exercise ability, and then strengthen the exercise intensity, thus improving the metabolism of physical activity and promoting the body to burn fat continuously ~

5. Be sure to drink more water.

People who drink a lot of water every day will lose weight much faster than those who don't like drinking water, because water has no calories, which can accelerate the body's circular metabolism and promote the decomposition of fat. People who don't drink enough water, lack of water in their bodies, will slow down the discharge of garbage and waste, and the efficiency of losing weight will become worse!

Therefore, we need to supplement 8- 10 glasses of water every day in multiple stages. Drinking more water before meals can reduce hunger, but we must drink less water before going to bed, otherwise we will get edema in the morning.

6. Be sure to have dinner early.

Try to eat dinner as early as possible, try to solve it before 7 o'clock, lighten a burden on your body, let your body digest food in time, and then continue to burn fat when you sleep!