The content of this issue is: How often do you weigh yourself during the fat reduction period?
The audio version shared in this issue can be searched for "Garfield's shovel" on Himalayan FM, so you can listen to it. I like to remember to pay attention to it.
People who exercise for a long time will not take their weight as a number to test their effect. On the contrary, people who have already started exercising will struggle with their weight. After all, this is a particularly intuitive data, which can detect their physical changes. Especially those who lose fat, can't wait to keep measuring. Are you such a person?
Of course, I can't convince you of your obsession with weight, so I can share what weight is.
Weight = actual weight+water (edema)+food accumulation+stool.
Therefore, it is necessary to avoid the interference of water, food accumulation and stool as much as possible in order to get the most real weight, so it is necessary to do the following three things.
Prepare a weighing scale and measure with the same scale every time to avoid the error between scales;
Wear the same amount of clothes every Monday morning on an empty stomach and after defecation (you can decide which day of the week);
Don't test every day, and don't test several times a day. Drinking mineral water can still gain a catty. It's water. If you go to the toilet, it's gone. This weight is not real.
A friend said, why do I get heavier when I insist on exercise? In fact, this situation is generally accompanied by the following three situations:
1) If you don't have a sports foundation and suddenly start a lot of exercise, your body will feel hungry because you don't adapt, and your absorption rate will increase. At this time, if you don't control the type and quantity of diet, you will get fat, mostly fat and water.
2) If you pay attention to the variety control in your diet while exercising, and ensure the intake of carbohydrates, protein and vegetables, but the quantity control is not good, such as skipping dinner and unbalanced meals, irregular diet may also lead to fluctuation of your weight.
3) Also, this is because after people who have no exercise habits start to exercise, their bodies will grow muscles to cope with external pressure. In the process of muscle growth, muscle tissue will be damaged, resulting in a reaction similar to inflammation, which will cause edema and pain in this part, so the body's water content will increase and the weight will increase "unexpectedly".
Others say, why do I keep exercising and keep my weight the same?
Because muscle density is higher than fat density, once you add a little muscle, those weights can offset a lot of fat (fat is still consumed! You just can't see it on weighing scale), which is why your weight is not easy to change.
In short, it is good to measure your weight once a week. At a fixed time, wear fixed clothes, preferably on an empty stomach, and measure after defecation. The most important thing is to adjust your mentality and not worry about your weight. There are many ways to measure the success of fat reduction. You can try to record your waist circumference and body fat rate while recording your weight.
Ok, thank you, and today's sharing is over.
Healthy diet and healthy slimming are our pursuit. The following is Garfield's How to Eat Fitness.
See you next time,