This can be put into weight loss: I tried many ways to lose weight, but I still didn't succeed.
This is actually a real case of many people losing weight.
Why did I choose so many ways to lose weight, but I still didn't lose weight? Why can others lose weight successfully, but I fail again and again?
Although on the surface, we choose the same method as people who have lost weight successfully, either controlling diet or doing more exercise, why are the results different?
At this time, it is not necessarily that the other person left his hand, but that we ignored some details, which are the key to our success in losing weight.
Next, I will analyze the details that you should pay attention to in the process of losing weight and see if you have missed it!
1. Lose weight ≠ Lose weight successfully (key) Don't be controlled by electronic scales. You know, losing weight doesn't mean losing all your body fat, but there may be water and muscle.
Why don't I recommend paying too much attention to weight figures when losing weight?
Because once you focus on whether to lose weight, you will also use all your unique skills to lose weight (either eat less or not drink water). In short, as long as you lose weight, you feel that the phased goal has been completed. Where else do you want to lose fat?
What's the difference between eating less and not drinking water to create the illusion of success in losing weight?
Although you have lost a lot of weight, you still don't look thin.
Did you find out?
The key to success in losing weight is that you look thinner, not that you lose weight.
2. The key point of losing weight is that the logic of losing weight by calorie deficit is very simple and rude, that is, to ensure that the total amount of calories consumed every day during fat reduction is lower than the calories consumed by your body, so that the fat in your body will be consumed day by day, and you will lose weight over time.
The calories we consume are mainly divided into these categories: basal metabolism, food thermal effect and daily consumption (work, exercise).
Basal metabolism refers to the part of life-sustaining calories consumed by our bodies when we lie down.
The thermal effect of food refers to the heat consumed by the body in the process of digesting food after we eat it.
And daily consumption refers to the part of heat consumed by extra work and exercise.
Therefore, if you want to increase the calorie intake, you can basically only start from the source of diet and daily consumption.
Don't completely change your diet from the beginning. In the process of reducing fat, we don't need to change our diet drastically. Let yourself eat whatever you want, as long as you pay attention to controlling the proportion of three macro nutrients (carbohydrate, protein, fat), and more importantly, ensure that the overall calories are not exceeded.
Diet control is more effective than exercise, but it is also more difficult.
Because we have been eating three meals a day for many years, our eating habits are ingrained and not easy to change, so we can't go against our health. Especially a one-size-fits-all diet is really not desirable, because you really can't adapt.
The most effective way is to eat breakfast normally, starting with lunch or dinner. Because most people have to go to work after lunch, it is safest to change dinner first. After all, even if the dinner is not good, it will not have much impact on work and life.
4. Losing weight with exercise lasts longer. In fact, when your dietary calories can meet your physical requirements, you will gradually lose weight even if you don't do any training.
But strictly controlling food intake is a maddening thing, because who hasn't ordered any favorite food yet? But often delicious food is always not so healthy, and it may be some high-calorie food.
It is unwise to give up your kindness completely, and it will make people feel very lost, which is not conducive to insisting on losing weight.
Then at this time, you can increase exercise to increase calorie consumption, such as doing strength training 2-3 times a week, with certain aerobic training. This can improve the efficiency of losing weight, improve the body shape, and create a good opportunity for your favorite food.
When we want to eat some food we like, we don't have to suppress our appetite too much, just eat it in moderation. The calories you eat more can be consumed through exercise, so there is no burden in your heart.
When you don't lose a lot of good things because of losing weight, this good habit will be easier to form.
5. Don't have the mentality of getting rid of it after losing weight successfully. One of the most common words that many people say in the process of losing weight is: When I lose weight successfully, I'm going to eat!
First of all, we should know that the body is not a model, it will not be qualitative at one time, and it will change with your habits.
When you arrange your diet and exercise in a controlled way, your figure will naturally stay better than many people.
When you start to indulge in eating and drinking and lie still, your figure will become what it corresponds to.
Losing weight is not achieved overnight. When we reach the goal of this stage, we will know that it is not easy to have a good figure and we will cherish it more.
Finally, make a summary: 1. The sooner you know about losing weight, the better. This is the first step in the right direction.
2. No matter which way you lose weight, you must create a calorie gap.
Don't change your diet directly until you come up. Only those who can persist for a long time are suitable for you.
Exercise can give us more space in our diet and make it easier to lose weight.
5. It is not easy to lose weight, and you should pay attention to keeping in good shape if you lose weight successfully.