1, losing weight means eliminating fat cells. If the success of losing weight means the complete failure of fat cells, we don't have to worry about rebounding. I hope this is true. But the scientific name of adipocyte is adipocyte, which is specially used to store fat. When you lose weight, the fat stored in fat cells will decrease, but the cells themselves still exist. Therefore, this is an unpleasant fact: after we lose weight, the original fat cells just become smaller and shrink, but they will not disappear. It has been waiting, and when the weight rebounds, it will be full again. Moreover, because each fat cell can only hold a certain amount of fat, the original fat cells are full, and the body will make more fat cells to cope with and accept fat. Because of this, weight loss experts earnestly teach people who want to lose weight: there must be a long-term plan to avoid rebound, and they must not rebound beyond the weight standard before losing weight. Hint: Do you know? There are 30 billion fat cells in a normal weight human body. Overweight people may have 654.38+000 billion fat cells, while particularly obese people can accommodate 270 billion fat cells. So, don't let more and more fat cells in your body. 2, local exercise where you want to lose weight, have you heard of an ingenious way to lose weight: wrap plastic wrap around your stomach to lose weight. However, many people will find that the results not only have no special effect, but also have a lot of sweat rash around the plastic wrap. Others will use sit-ups and other exercise methods to lose their stomachs. However, some people complain that after doing it for many years, their stomachs have not been eliminated. Therefore, even if it is aimed at special parts of the exercise, it may not be able to lose weight at a fixed point. Tip: If you want to lose fat in your abdomen or any special part of your body, you must do whole-body exercise, such as jogging and dancing, to eliminate local fat on the basis of whole-body fat consumption. So when losing weight, it's hard to say whether to lose weight by thin belly or face-lifting. But we can strengthen the muscles of a certain part through strength exercises to avoid muscle relaxation and make it look thinner. In addition, when choosing aerobic exercise, you can pay special attention to some sports that can mobilize the "middle section" of the body, such as Latin dance, street dance, taekwondo, skipping rope and jumping. 3. If you run fast, you must reduce it quickly. If you quickly raise your heart rate to the upper limit of your target heart rate, it is your heart and lung function that gets exercised, not the burning of fat. Compared with running, jogging or brisk walking, these long-lasting low-intensity aerobic exercises can make us burn more fat. Because in low-intensity aerobic exercise, muscles mainly use oxidized fatty acids to obtain energy and accelerate fat consumption. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15%. Therefore, easy and gentle low-intensity aerobic exercise (the target heartbeat is maintained at 100~ 120 beats/min) is most beneficial to lose weight. Tip: You should know that low-intensity exercise must last for more than 30 minutes before the fat in the human body can be mobilized to provide energy for the human body. With the extension of exercise time, the highest record of fat energy supply can reach 85% of total consumption, but after more than 45 minutes of exercise, fat consumption begins to decrease again. Plan your jogging or brisk walking time to be 30-45 minutes. 4. Drinking can lose weight. Has anyone ever told you that drinking can make the human body fever, promote calorie consumption and achieve the purpose of losing weight? If you want to lose weight in this way, stop before you are instigated to become an alcoholic! Alcohol is neither fat nor protein or carbohydrate. Simply put, it is not an essential nutrient for our body. It is an energy source, which can burn, glow, heat, and even be used to start a car. Moreover, each gram of alcohol can produce 7 calories, and its thermal efficiency is between that of fat (9 calories) and protein and carbohydrate (4 calories), which is absorbed by the liver and converted into fat and stored. Tip: Drinking can not only lose weight, but also cause hunger and lead to overeating. Think about beer belly, do you still believe in drinking to lose weight? Special reminder: when calculating calorie intake, don't forget the glass of wine you drink. 5. The yo-yo diet can lead to metabolic disorder. In order to put on that beautiful little dress, to be the only thrill from the sky, and to get a new job opportunity ... we bite our teeth again and again to lose weight, and then relax, and our weight will rebound again and again-will yo-yo diet really lead to metabolic disorder? The fact is not so terrible. Medical experts call it the yo-yo phenomenon of weight cycle. They believe that the circulation of weight will not have a permanent impact on the metabolism of the body, and circulation will not increase the number of fat cells in the body. Tip: Yo-yo diet can only temporarily lose some weight, but it can't permanently change diet and exercise habits. The biggest influence of yo-yo diet on you is to constantly undermine your confidence in losing weight. Therefore, experts advise not to try the three-day or five-day fast weight loss method, because fast weight loss will rebound soon. Losing weight is to gradually establish healthy living habits. 6. Some foods and diet pills can accelerate metabolism, which is a pseudoscientific statement. No safe food or medicine has this function. Some weight-loss products that claim to have this effect usually contain thyroxine or other things similar to thyroid hormone extracted from animals. The "accelerated metabolism" it brings you is nervousness, tremor, diarrhea, exophthalmos, rapid heartbeat, night sweats ... these terrible side effects will be the price you get with money and health. Tip: The most natural, safest and most economical way to accelerate metabolism is exercise. Exercise can promote your BMR (basal metabolic rate) and keep this value to 12 hours after stopping exercise. 7. As long as you do a certain exercise, you can consume the same amount of calories. If you can burn 450 calories playing tennis 1 hour, then you must burn so many calories just playing tennis? I don't know. Usually, the heat consumed per hour in one exercise is the reference data obtained by a person with average weight and average exercise ability (such as female, weighing 58kg, exercising 1 hour). However, the specific calories consumed by each person engaged in a certain sport are related to the individual's exercise intensity and personal basic data (height, weight, body mass index, age, gender, BMR basal metabolic rate). Tip: You can measure your exercise intensity by calculating the target heartbeat. Generally speaking, effective aerobic exercise is to make the heartbeat reach 60%~80% of the maximum heartbeat (220- age) after 20~30 minutes of intense action. 8. You can eat more when you exercise. Look at these data. You may not eat too much: every 0.5 kg of body weight is equivalent to 3500 calories, which means you need to consume 3500 calories to lose 0.5 kg of body weight. Suppose you do 1 hour aerobic exercise every day, you can consume 450 calories, but if you consume 450 more calories, you won't lose any calories at all, and you won't lose weight. Exercise can help us consume calories, but we still need to control our calorie intake in a planned way. Tip: I would like to remind you that as long as you add 5 chocolate biscuits and 1 cup of juice, the calorie can reach more than 500 calories. 9. You can lose weight sooner or later. Simply put, it is to lose weight by staying up at night. You may have seen some people who have lost weight because of staying up late, but I'm afraid what impressed you most about her is haggard. Our muscles often produce bacteria to destroy muscle tissue (such as during exercise), and only adequate sleep can resist these bacteria. This is because sleep can keep our muscle fibers strong and elastic, and at night, especially from 2/kloc-0 to 2 am, muscle fibers grow most vigorously. We know that muscles with the same weight can consume more calories than fat, and our muscles will gradually lose with age. Tip: Not sleeping at night may make you slim down, but it will make your muscles lose their elasticity and relax. Therefore, this is a terrible suggestion, which will make you aging from face to body. And when we sleep, our bodies will consume a certain amount of calories. 10, fat catalyst to give a simple example of common sense of life, unless you leave fat at high temperature for a long time, you can't catalyze it. Therefore, no fat catalyst is effective when eaten, whether it is medicine or food. Exercise is the only way to help fat burn, because to burn fat, you must consume more energy than glucose in your blood. Tip: In addition to the normal metabolism of the body, the extra calories we consume are stored in the liver and muscles in the form of glycogen, which will be converted into glucose when necessary. When the cells that store glycogen are full, the rest will be stored as fatty acids in fat cells. The first source of calories used and mobilized by the body is glucose, followed by glycogen and fat stored in fat cells. For these two parts of energy, the body will use them at the same time in the same proportion to ensure that glycogen will not be completely exhausted. Studies have proved that any exercise that requires energy will consume a certain amount of glycogen and fat, so exercise is the most effective "fat catalyst".