1, beware of the weight loss trap
There are many ways to lose weight, such as taking diet pills, detoxing products, diet replacement and even various diet menus. Although these time-consuming weight-loss methods look attractive, they even boast that they can lose a lot of weight in a short time. But the average person needs to consume 3500 calories to successfully lose 1kg. Therefore, these so-called "extreme weight loss" weight loss methods are often to make the body lose water and achieve the illusion of weight loss, rather than actually losing body fat.
Step 2 "make friends" with muscles
Many female friends avoid muscle in pursuit of slimness, but actually increasing muscle is the secret to keep weight loss from rebounding. The so-called weight maintenance can be understood as the balance of calories. To reduce fat and lose weight, it is necessary to make calorie consumption greater than intake. 70% of the body's heat consumption comes from basic metabolism, that is, basic activities to maintain survival (breathing, heart beating, keeping body temperature, etc.). ), mainly muscle consumption. Therefore, muscle exercise is the best way to improve basal metabolism. The higher the basal metabolism, the less likely it is to gain weight. At the same time, because the volume of fat is three times that of muscle with the same mass, when muscle increases and fat decreases, the body shape will naturally slim down. Research shows that people who stand on the weighing scale every day can lose twice as much weight as those who stand once a week, because a sense of control over weight and fat rate can improve the mood, self-confidence and "fighting spirit" of dieters. At the same time, because the changes of water and body temperature have great influence on the measurement, it is meaningful to measure at the same time and under the same conditions as far as possible. Generally, 2 hours after eating and before going to bed are the best measurement periods.
3, the pursuit of healthy weight loss
In fact, there are many ways to lose excess fat, and the correct way to lose weight is not just to lose weight. Some inappropriate weight loss methods can reduce fat, but they are harmful to the body. Previous studies have consistently shown that regular exercise combined with correct eating habits is the most effective and healthy way to control weight. Losing weight by dieting alone will also reduce the body's muscle tissue. If you only rely on exercise to lose weight, the weight loss effect is not ideal. If you improve your eating habits and exercise at the same time, you will lose the most fat and have the highest efficiency.
4. Combine diet and exercise
An earlier study on weight control found that after 12 weeks of study on topics such as weight management, healthy diet and exercise, obese people kept moderate exercise, and their fat ratio and body mass index increased less than those who did not participate in the plan. In short, proper eating habits, coupled with proper exercise, persistence is the basic law of weight control.
5. How to reduce the body fat rate?
1. Eat snacks: The interval between meals is a good time to burn fat. Don't eat snacks to increase fat;
2. Rice side dishes: whole grain rice is the staple food, vegetables are the main dish, and meat is the side dish;
3. Choose food carefully: avoid ordering fried food when eating out, and avoid adding a lot of spices such as sugar and salt;
4. protein is the main food for dinner: when people sleep, fat will continue to accumulate, so dinner should be based on protein, and it is not advisable to eat foods with extremely high fat content;
5. Do aerobic exercise: Do aerobic exercise every other day 1 time for about 30 minutes each time.
First: control your diet.
The biggest reason why we get fat and gain weight in the abdomen is diet. So if you want to lose weight, it is most important to control your diet. Of course, diet control doesn't mean you have to give up all the meat, stay vegetarian, or go on a diet or do something extreme. We just need to control our daily intake, adjust our diet and eat less and more meals. You used to have three meals a day and a bowl of rice at a time. You adjust to five meals a day, half a bowl of rice for dinner, some whole wheat bread, fruit or egg white for dessert.
In terms of diet, try to control fried foods and sweets, and give up drinks and snacks, supper and so on. Don't limit yourself too much, just pay attention to eating at ordinary times.
Second: family hiit training
Speaking of aerobic exercise, many studies show that hiit training is the best at present. It can make you reach the heart rate of burning fat in a short time, help your body's muscle endurance, and effectively improve your sports performance. And for a long time after training, your body will be in a state of burning fat continuously.
Hiit movement is composed of several movements with different intensities, and is added to the intermittent generation plan. Therefore, if you want to jump into the hiit course, you need to customize a course that suits you first, or you can pay attention to our hi Sports and Fitness WeChat (hiydjs) and reply "Plan" or "hiit", and the system will recommend you a scientific weight loss and fitness plan.
Third: ride a bike.
Cycling is also a good exercise. A foreign institution has published a data that you can lose 100 kg by cycling for 100 hours. Although it seems a bit unreliable, after all, 100 hours, everyone's resistance is different. But this can at least show that cycling is also a very effective way to lose weight.
There are also some friends around Xiao Hai who lose weight by riding a spinning bike for 45 minutes every time, 4-5 times a week, and they can lose about 5 pounds after half a month. The effect is really obvious.
Fourth: jogging
Why put running in the fourth place? Because Xiao Hi thinks running looks easy, but the motivation to stick to it is not so strong. First of all, it requires more space. If it is a treadmill, the feeling of exercise is actually not as comfortable as spinning. If you run outdoors, running alone is boring. At least spinning allows you to ride while watching TV.
And the fat burning effect of jogging is not so strong. Running for an hour can only burn more than 700 calories, but hiit can burn more than 900 calories an hour, and it is also better in continuous fat burning.