The following answer will be a bit long, but after reading it, I guarantee that you understand what to do and why to do it, including why to rebound.
First of all, there is only one requirement to lose weight, and the calories consumed are greater than the calories consumed. Only in this way will the body need to use the stored fat to really lose weight.
We want to look at the calorie intake first. This is what you eat every day. Pay attention to the nutrition label of what you usually eat, and you will probably know how many calories you consume every day. For reducing fat, what we need is to control the calorie intake not to exceed the standard.
Expenditure is slightly more complicated and has two parts. One is basal metabolism, that is, if you lie still in bed on this day, your body will consume calories (such as maintaining body temperature and metabolism); The second is other consumption, and the most important thing is exercise. Among the two, basal metabolism is the big head (key, knocking on the blackboard), which can account for 70% to 80% depending on the amount of exercise! The contribution of other sports is actually very small. But the basic consumption is not under your subjective control. Unlike exercise, you can still make yourself bite your teeth and run more. Therefore, for expenditure, what we have to do is to maintain basal metabolism and increase exercise appropriately.
It is easy to increase exercise, but how to maintain basal metabolism? Two points. First, the greater the weight, the higher the basal metabolic rate, which means that your body has raised more employees and paid more. Second, for the same weight, the basal metabolic rate of muscle is much higher than that of fat (two or three times). In other words, in order to lose weight, you must keep your muscles.
As mentioned earlier, intake is greater than expenditure, so we use this standard to analyze common weight loss methods.
0. slimming tea can actually lose weight but can't really lose fat, because the essence of slimming tea is dehydration, and the weight you lose is mainly water, so it will rebound immediately after stopping taking medicine. Moreover, dehydration will affect your metabolism, that is, reduce consumption, so it won't help to really reduce fat at all (diarrhea will expel fat from your stomach? It's so beautiful)
A low-calorie diet, that is, unilaterally reducing intake, meets our requirements to some extent. But the problem is that when your intake is less than your expenditure (that is, the state of reducing fat) for more than a period of time, your body will spontaneously adapt to this change, and the most effective thing is to reduce basal metabolism, which is usually achieved by breaking down (the body thinks) "unnecessary" muscles. But as I said before, the number of muscles directly determines your basal metabolism, but when your muscles decrease and your basal metabolism decreases, although you are still hungry, the difference between expenditure and intake caused by dieting has actually been adjusted by your body. To make matters worse, once the body lowers its basal metabolism, it is difficult to adjust it back. So when you stop dieting, because the basal metabolism is still very low, the intake exceeds the expenditure and starts to rebound.
Various weight loss tips, such as eating oats to lose weight and eating bitter gourd to lose weight. There is some truth in this, but if you eat on the basis of a normal diet, then the expenditure will remain unchanged, and the intake will increase, but it will not decrease. But if you use these healthier foods and cooking methods instead of the original diet, you can achieve the goal of reducing your intake, which is helpful.
Exercise is divided into aerobic exercise and anaerobic exercise (strength training). Aerobic exercise takes fat as energy and is the main way to lose weight. However, aerobic exercise needs a certain intensity (the heart rate is about 120, depending on age), and it has no effect if it is too high or too low. And aerobic exercise consumes muscles, yes, it consumes muscles, which is not conducive to maintaining basic metabolism. Accordingly, strength training will not directly consume fat, and at the end of the training, fat can not be transformed into protein to participate in muscle repair, so strength training does consume very little fat. But strength training helps to strengthen muscles and increase basal metabolism, and when you stop losing fat, having a certain amount of muscles is more conducive to keeping your body shape from rebounding (or basal metabolism). Note, however, that the strength training here is not just two weight training sessions. The basic requirement is to practice 8- 12 in each group and then do three groups. The training area is a little sore the next day.
To sum up, a good fat-reducing plan is that aerobic exercise is the main way to consume fat, while anaerobic exercise is the auxiliary way to maintain muscle mass and ensure basic metabolism, and at the same time, control diet slightly to create a poor expenditure intake. So here are some things to recommend.
First, HIIT training, which is an aerobic and anaerobic training, can improve the metabolic rate and continue to burn fat after training.
Second, eat more protein and less sugar, starch and oil for fiber. Protein origin choice, chicken breast (chicken legs and wings are rich in fat), beef, mushrooms, beans, fish and shrimp are all good choices. Don't eat too much pork fat, you can't get rid of it. Besides, there is no harm in eating more egg whites. Throw an egg yolk at most a day. Cellulose provides satiety, and foods with high cellulose can slowly raise blood sugar, such as whole wheat flour, miscellaneous grains, sweet potatoes, yams, and half-shell rice (brown). As a staple food. Don't eat white rice and white flour.
Third, buy a personal fat meter, the reduction of body fat rate is far more important than the reduction of weight, because the latter may come from water or even lost muscles!
Fourth, calculate the ratio of calories and nutrition before eating. When you lose weight, you need 1.5 to 2g protein per kilogram of body weight every day. If it is a boy, you can consider taking 1600- 1800 calories, and it is not a big problem for girls to control it around 1200.
Fifth, be patient. Short-term rapid weight loss will generally reduce water. If it is a long-term rapid weight loss, it is generally to reduce water and protein, and as mentioned above, it is a devastating blow to basic metabolism, and it will definitely rebound afterwards.
Finally, I started exercising half a year ago, and now I am 160 kg (height 187, weight is acceptable). It took me about 4 months to lose 40 pounds, and then I turned to strength training, trying to build some muscles to keep fit. I paid attention to a software called KEEP on my mobile phone, which contains various courses aimed at different goals (fat loss, muscle gain or plasticity), as well as various popular science and introductions. I learned a lot from it.
Come on!