First, fasting, vicious dieting beware of "yo-yo effect"
Some people are curious, why do you get fat if you eat only a little? Because fat consumes calories effectively, if you don't exercise, the calories of food can't be completely metabolized, and the fat you can't throw away will accumulate on you with interest.
Maybe you have tried all kinds of secret recipes to lose weight, but you always comfort yourself in the process of losing weight. "Anyway, you have worked hard for so long, what does it matter if you eat more!" If you think so, you are all wet!
Cycling between "dieting" and "failure" will make the body in a state of "starvation" for a long time, thus affecting the function of the satiety center of the hypothalamus of the brain, and it is impossible to judge when it is "really full". Therefore, after losing weight, people often eat more than before but are still not satisfied.
Second, a low-calorie diet.
Once people want to lose weight, the first thing they think of is to eat less, thinking that if the calories are reduced, they will lose weight. Some people just eat one meal or less a day until the calories are too low, and eat vegetables or a piece of bread with water. However, the latest research on dieting and weight loss shows that the total calorie of eating one meal a day is 500 calories, which is exactly the same as that of eating three meals a day, and the total calorie is 1000 calories. Eating less doesn't make people lose weight faster.
In the first week or two of dieting, the weight will drop rapidly, but then the body's regulatory system will respond to the energy shortage caused by dieting, that is, reduce the metabolic rate of cells to reduce energy consumption.
The harder or longer you go on a diet, the slower your cellular metabolic rate will become and the less energy you will consume. In the end, even if you only eat a little every day, you won't lose weight.
Because the metabolic rate is too slow at this time, the body fat cannot be burned quickly and effectively. In order to eliminate fat and achieve the goal of losing weight, we must rely on fast and effective metabolic rate to burn excess fat in the body. Experts argue that the daily calorie of food should not be less than 1000 calories during dieting and weight loss.
Precautions for weight loss:
1. Avoid "growing new fat" and maintain a fast and effective metabolic rate to burn old fat.
2. If you can do aerobic exercise or other continuous exercise more than three times a week during dieting, you can always maintain a faster metabolic rate and your weight will definitely continue to drop.
Third, some sports will make you fat.
Many people gain weight after exercise. Why? The American Medical Association pointed out that it is difficult to lose calories by exercising alone, so it is not easy to lose weight. The heat absorbed by eating a hamburger (about 300 calories) can only be burned by walking in the stadium for one hour or jogging 12 laps (half an hour). This is the difficulty of losing weight through exercise.
What's more, after exercise, the appetite is wide open, and the input of food calories will unexpectedly exceed the calories consumed during strenuous exercise. Therefore, exercise must be combined with dieting in order to effectively burn excess fat in the body and achieve the purpose of losing weight. After people who exercise regularly stop exercising, their basal metabolic rate slows down and their weight increases.
Fourth, no more than 30 minutes of exercise is not good for losing weight.
Exercise can increase basal metabolic rate and make body fat burn quickly. After each exercise, the basal metabolic rate of the human body can rise by 24 hours, so exercise three times a week for more than 30 minutes each time, so that the body can burn more than 300 calories, so that the basal metabolic rate of the human body will not slow down, and at this time dieting can effectively burn off excess fat in the human body. The energy of sudden and explosive sports (such as weight lifting, pull rod, 100 meter running) is sugar rather than fat, so this kind of sports is not conducive to weight loss.