First, why does dieting always fail? Dieting to lose weight is actually a feature? Hungry? But you can't just eat less and starve to lose weight, because dieting is not fat but water and muscle.
Because when we go on a diet, we don't get enough calories. After the glycogen in the blood is exhausted, in order to maintain the normal operation of various organs, the body will decompose glycogen for energy supply, and the glycogen will be excreted in the form of urine after decomposition. Body decomposition 1 g glycogen requires 4 grams of water. Therefore, in the early stage of dieting to lose weight, in fact, most of the water in the body is decreasing.
In addition, when we eat, the stomach will secrete a certain amount of gastric acid to digest these foods. If the intake of food is excessively controlled and gastric acid is not consumed, excess gastric acid will stimulate gastric mucosa, which may cause problems such as chronic gastritis and gastric ulcer.
Long-term repeated dieting to lose weight will lead to insufficient nutrition in all cells of the body, and will also damage your brain and skin, causing symptoms such as memory loss and skin relaxation. It may also cause endocrine disorders and other problems.
Second, how to lose weight and be healthier? 1, three meals are scheduled, and each meal is 6~7 minutes full.
Regular diet contributes to stable metabolism and adequate nutrition. Only with adequate nutrition can we achieve the function of healthy fat reduction. Eating 6~7 minutes full every meal can also prevent excessive calorie intake, which is beneficial to gastrointestinal health.
2. Reduce calorie intake every day.
Reduce calorie intake by 500 calories per day, and reduce calories 15000 calories per month. But on the basis of ensuring the minimum basal metabolism. If your basal metabolism is 1800 kcal/day, then reduce it by 500 kcal/day, and keep it between 1200 kcal and 1300 kcal at the minimum. If it is lower than the minimum basal metabolism, it will reduce your metabolism and affect your weight loss plan.
3, use a small amount of meals.
On the basis of ensuring the lowest metabolism every day, taking a small number of meals, that is, adding meals at morning, noon and evening, can not only reduce intake, but also increase satiety and lose weight.
4. Keep drinking plenty of water.
Keep 1500~ 1700 ml warm water every day during weight loss. Drinking water can promote metabolism and promote fat burning. Because burning fat requires water. In addition, drinking plenty of water during weight loss can nourish the skin and keep the skin elastic.
5. Keep moderate exercise every day.
In addition to diet, we should also adhere to moderate exercise every day to improve basal metabolism. Because eating determines the calorie intake, and exercise determines the calorie intake. Do aerobic exercise 5~6 times a week for more than 30 minutes each time during weight loss. You can choose jogging, brisk walking, skipping, cycling, hula hoop and other sports.
In addition, doing anaerobic exercise at least 2~3 times a week to increase muscle mass is helpful to improve metabolism and increase calorie consumption, and at the same time avoid sagging skin after losing weight, so as to achieve the effect of increasing muscle and shaping.