Diet control should start from two aspects, one is to control the intake of diet, that is, how much to eat. The second is to control the composition of the food you eat, that is, what you eat. The intake should be less than the usual diet, converted into calories, and reduced by about 300 calories a day. In other words, it used to be nine points full, but now it is almost enough to eat seven points full for every meal. As for what to eat, the first thing to ensure is a balanced nutrition. It is necessary to meet the normal energy needs of the human body and have enough nutrients to help the body break down fat. You just need enough enzymes and coenzymes. Here, I suggest you choose a lean nutrition meal replacement stick, which will not make you eat too much and ensure that your body needs enough nutrition.
Regarding exercise, it is suggested that aerobic exercise should be combined with anaerobic exercise. Once exercise helps you burn body fat. Anaerobic exercise can tighten your flabby muscle skin after consuming fat, and at the same time, increasing muscle can also improve your basal metabolic rate, so that you can lose weight without moving.
The first coach is right, focusing on equipment, slimming by increasing muscles and combining aerobic exercise.
The calories of muscle metabolism are far greater than those of fat metabolism.
The equipment training recommended by the coach is to increase muscles, not to make you look like a bodybuilder or King Kong Barbie.
On the contrary, increasing a certain amount of muscle mass will increase your metabolic rate and make you lose fat more effectively.
Aerobic exercise is a means to help you burn calories in reducing fat.
But it is only an auxiliary function, which can help you break through the bottleneck during the stagnation period.
If you lose weight, do a lot of aerobic exercise.
After a month, your fat loss rate stopped.
At this time, you can only do more aerobic, and you can't increase aerobic endlessly.
Because human physical strength is limited. Therefore, reducing fat is not suitable for doing too much aerobic at first.
How to achieve a stable weight loss effect
? Don't lose weight for too long, or rest at least once a month.
? Don't do aerobics crazily from the beginning.
? At the beginning, weight training is the main task, and aerobic training can be added after the weight loss rate is reduced.
? Low-intensity aerobic can start with a total consumption of 800 calories a week, gradually increase every week, and then increase high-intensity aerobic in the final stage.
Suppose you lose 8% fat, start to increase oxygen after losing 4%, and then increase high-intensity oxygen when the remaining 2%.
I am also a fat man, and I am losing weight, so I understand the pain of fat people losing weight. I'll share my weight loss method with you.
How can fat people effectively reduce fat and lose weight?
We need to create an energy gap through daily diet and exercise. Energy gap is an indispensable condition for reducing fat or weight.
Why create an energy gap?
First of all, the energy gap is that the energy intake of food every day is less than the daily consumption, and the value less than energy is controlled at about 500 calories.
The reason for the energy gap: When the food energy we ingest from the outside is not enough to provide the body with consumption, the body will decompose the fat, muscle and other energy-producing substances in the body for the normal operation of the body. When we break down fat or muscle, our weight naturally changes.
The collocation and control of daily diet is to reduce energy intake as much as possible, while exercise is to increase the consumption of the body, thus creating an energy gap effectively and healthily.
As we all know, the food we eat every day contains many nutrients, and the energy released by each nutrient is also different. For example, three nutrients: fat: 9 calories, protein: 4 calories, and carbohydrate: 4 calories.
Many articles suggest that friends who lose weight eat less fat for a reason. Now we can easily see that fat can release more energy than other nutrients, and losing weight requires us to complete the condition of energy gap. And the ingested fat is easily stored by the body. But we can't completely cut off fat intake, because fat plays an important role in the body. For example: maintain testosterone levels!
So what do we need to do to match and control our diet?
Reducing the intake of high-fat foods also requires reducing the intake of high-carbon water foods.
In daily life, we can reduce the intake of greasy food, such as barbecue and fat meat ... and reduce the consumption of high-carbon water food. We can start with rice or noodles in the staple food, reduce the amount by half (or one third) and replace it with foods with lower calories, such as vegetables, cucumbers and carrots.
In order to lose weight more effectively, we should record their weight every two weeks, and consider whether it is necessary to reduce energy intake or increase exercise according to the weight value.
sports
The purpose of exercise has just been mentioned, which is to increase consumption and make it reach the energy gap more effectively. Then we not only need to control and match the diet to lose weight, but also do proper exercise with the diet.
We can do aerobic exercise during the period of losing weight, because the consumption generated by exercise in the same time is ideal and considerable. Of course, HIIT is also a good choice to lose weight. You can run, jump rope and jump up and down to help create an energy gap. Running takes more than 30 minutes to effectively consume fat, so it takes more than 30 minutes to effectively reduce fat!
Summary: To lose weight, we need to create an energy gap through daily diet and exercise, because the energy gap is an indispensable condition for reducing fat or losing weight. Diet control and collocation: reduce the intake of high-fat and high-carbon water foods and change to low-calorie foods (vegetables and fruits). Exercise can lose weight more effectively, so running or other exercise is also one of the ways to lose weight.
First of all, by the way, aren't they all fat people who need to lose weight? If you want to lose weight, no matter how big or small your weight base is and how much excess fat exceeds the standard, the principle is to increase your calorie consumption and reduce your calorie intake to create a calorie gap. This is what we usually say. Shut up and pick up your legs. The most effective way to make a good rebound is to exercise and keep fit with a scientific and reasonable diet.
Everything else with diet pills, body shaping clothes and liposuction is either ineffective, harmful to health or easy to rebound. The reason why you get fat is your long-term unhealthy lifestyle, such as eating too many greasy calories, sitting lifestyle, sitting and driving at work, lying on the sofa watching TV and playing mobile phone after work, and lacking enough exercise training.
The calorie intake can't be exhausted in the same day, and it is converted into fat and stored in the body. Can't burn every day, save every day. Over time, you will gain weight and get more and more fat. If you need to lose weight, you should change the original unhealthy lifestyle and start with increasing calorie consumption and reducing calorie intake.
Resistance training can be used to increase the muscle content in the body. The higher the muscle content, the higher the basal metabolic rate brought to the body, which makes the body consume more calories and burn more fat every day. Resistance training anaerobic strength training is not like aerobic exercise, but consumes calories during exercise. You can continue to burn calories after exercise, and you can lose weight by lying down, which is very cost-effective for muscle training.
On the other hand, aerobic exercise is needed to accelerate the consumption of excess fat in the body. For example, running, climbing, walking, cycling and swimming are all good choices. Friends with a large weight base are mostly familiar with training movements in the early stage, so that the body has a process of gradually adapting to exercise. Wait until the body adapts to the current training intensity, and then slowly increase the training volume.
Try to control the calories in your diet. If you can cook by yourself, cook by yourself. After all, the heat of meals cooked in restaurants outside is uncontrollable. Don't eat fried high-calorie food, try to cook lightly and steam as the main cooking method. Snacks, ice cream desserts, everything. Add more protein and eat more vegetables.
I used to be thin. After I was hospitalized in the back, my wife cooked good food for me every day, fearing that I would not recover well. I cooked good food for me in another way. Eat big chicken and big fish every day, drink pig bone soup every day, and lie in bed reading Jin Yong's novels after eating. I have read almost all the martial arts novels by Jin Yong and Gu Long. Two months later, I was less than 1.7 meters tall and rose to 160 kilograms. When I saw that I didn't believe it, I found that my face was swollen. After a while, I still can't lose weight. I went to the hospital for examination and found that blood lipid, blood sugar and cholesterol were all on the high side. I decided to lose weight. First, I controlled it from my mouth and ate less. Obesity means eating too much and not exercising. Obesity is because I eat too much, absorb too much and don't exercise, so I control myself in my diet and try to eat as little pork, fat and staple food as possible. I also stayed in a poor country for two years, where there was no oil at all. I ate pork as usual, and suddenly it was reduced to 120 kilograms, and my blood fat, blood sugar and cholesterol were normal. So people have lost weight and everything is fine. When I came back, I ate again and gained weight. I controlled my diet again, so I exercised again. Sometimes I run and ride a bike, run a treadmill every day, sweat all over, and then go to the sauna, take a bath and steam every week. I tried to eat as usual, and my body kept at around 130 kg. Everything is normal. The main way to lose weight is to eat less, there is no other shortcut. To lose weight is to keep your mouth shut and open your legs, and to lose weight is to eat less.
If you have exercise experience, or have the conditions to go to the gym, there are two effective ways to lose fat, one is exercise, and the other is eating.
Exercise needs anaerobic and aerobic. Anaerobic can increase or maintain muscle content, and can also improve the basic metabolism of the body. After anaerobic exercise, your lactic acid status will improve. Doing aerobic exercise at this time will reduce fat more effectively.
Aerobic exercise can be brisk walking, skipping rope, running, walking and swimming. I think it's good to walk fast, but it's best to have a certain slope or too low intensity. If it really doesn't work, you can combine running and walking, walk for 3 minutes and run for 2 minutes, and cycle to 25 to 35 minutes.
If you eat, it is mainly low-fat in the early stage, and it is best to eat carbohydrates normally. If you further reduce fat later, you can consider gradually reducing the intake of carbohydrates. Low fat is mainly to control oil, because fat mainly comes from oil. Eat less oil and eat less things with high oil content. In addition, it is best not to eat too much, just eat until you are not hungry, and you will be full at 9 o'clock. You can control this by yourself.
Doing these early fat reductions should be effective, depending on how you stick to it.
First of all, you should realize where the key is to lose fat. In fact, it's just four words, eat less and practice more. Attention, everyone, eating is intake, so there are only three main nutrients that can provide us with energy, carbohydrate, protein and one is fat.
So what foods do carbohydrates exist in? That is, fruits, staple foods and drinks. Eat less of these drinks and staple foods. What foods does protein exist in? Protein exists in meat, eggs and milk, so eat less of these foods. There is also fat. We sometimes adopt the principle of minimizing fat, that is, we don't eat visible fat, fat meat and cooking oil.
In fact, all the foods you eat, such as steamed bread, rice, sweet potatoes and corn, will contain fat, so if the calculation is more accurate, people who eat these carbohydrates and protein fat should be counted.
To reduce fat, it is recommended to consume 30 kilocalories per kilogram of body weight. If you want to achieve better results, you can calculate the target weight and multiply it by 30 kcal. For example, now it is 90 kg, and you want to reduce it to 80 kg, then your total calorie intake is 80 30, which is equal to 2400 kcal. This is your total calorie, and then you can allocate it to carbohydrates. Protein also has fat and carbohydrates, accounting for 50% of the total calories, while protein and fat each account for 25%. You can distribute them.
This is intake. What is part of it? Just practice more and consume more. Consumption includes these aspects. First, basal metabolism. Think about it. If you want to lose weight, the higher the basal metabolism, the better! So how can I improve my basal metabolism? It is the strength training of barbells and dumbbells that makes muscles bigger, and the basic metabolism will naturally improve, which will help to lose weight.
What else does consumption include? The second is labor, usual daily behavior, your work, chasing buses, taking elevators, and sports training, all of which are included in this daily labor behavior.
What is the third part? This is called the special dynamic function of food. What do you mean? Is that you try to eat some food that is difficult to digest and absorb. These foods stay in your stomach for a long time, so you need more time to digest them. Some of them are called growth and development. Your muscles ache after training, and it will hurt for two days, three days and four days. Then there will be a growth and development, and there will be additional consumption.
Simply put, that is to control the total amount of calories you consume in a day, eat less, and then do more training and exercise. Then according to what we said just now, everyone can plan their own diet and exercise, which will have a good fat-reducing effect.
I used to be a big fat man. When I was the fattest, I weighed 2 10 Jin. When I get fat, I get sick easily. I was in poor health at that time. My physical function is declining, and I am out of breath when I walk. I have to lose fat. When I lost fat, I chose to run. I won't run at all when I first started running, and gradually increase the amount of exercise. Then I do strength exercises, horizontal bar, parallel bars, push-ups and strength exercises for 30 minutes, mainly aerobic exercise, supplemented by strength exercises. I lost more than 40 kilograms in half a year, and my fat loss was very successful. Not only did I lose weight successfully, but all my symptoms disappeared.
Come on, friend! The most effective way to lose weight is aerobic exercise plus anaerobic exercise. Aerobic exercise has a good effect of reducing fat and weight. Aerobic exercise can consume body fat during your running, and strength exercise can shape and slim down, making muscle lines more obvious. The biggest advantage of strength exercise is that it will also consume your body fat when you sleep. What a good way to lose weight. Exercise must persist, as long as it persists, there will be unexpected gains. Finally, I send you a word (warm up before exercise and stretch after exercise). I wish you a happy exercise!
How do fat people lose weight and fat?
It is easy for fat people to lose weight. If you have a large weight base, control your diet and reduce the amount of brunch. Control the original 70% to 80% of the results. You don't have to cut off carbohydrates. No diet pills. Cooperate with exercise, you must cooperate with exercise, and keep exercising for more than one hour or even two hours every day. If you run purely in the early stage, you can't run down. You can jog and accelerate for more than an hour in the early stage. You can also ride a bike for an hour in the morning. Jogging at night speeds up walking for an hour. You don't have to eat dinner when you exercise at night. Why don't you say you don't have dinner? You can't run after dinner My stomach is going to fall. Very uncomfortable. Why do you say running on an empty stomach? Running is a high-intensity exercise. It's better to go quickly than lose weight. The heart rate during jogging is the best heart rate for reducing fat. (Weight loss heart rate is 220 minus your age times 60% to 70%) Just add some water before running.
You stick to all these very well. You can lose normal weight in about three months. Overweight people need to extend the time to half a year. I lost 30 pounds after running for two and a half months, and I have kept it until now.
When your weight drops to normal, you can lose fat. You can be aerobic today and anaerobic all day. There is no oxygen in the first half hour and oxygen in the second half hour. A variety of ways can be used. If you want eight packs. Anaerobic exercise is more than aerobic exercise, and the daily exercise market can last for an hour or two. You can take one day off a week. Proper rest is good for you to lose fat. Nutrition should be supplemented reasonably during fat reduction. Especially protein. A reasonable diet is a necessary condition for you to lose weight and fat. Have plenty of rest time. Let the body relax and recover. This is also indispensable.