If your purpose is to lose weight, I can give you some advice, and you can also understand the reasons why people are fat and how to lose weight.

"Eat less and practice more", "Weight loss is achieved by consuming more calories than intake". "1 pound of fat equals 3500 kcal, so if you eat 500 kcal less or eat 500 kcal more every day, you can lose 1 pound in 1 week. The negative balance increases by 1 times every day, and you can lose two pounds every week. " ... these are the theories that anorexia patients follow. They exercised in a state of hunger until they were skinny. This method of losing weight does not take into account the loss of muscles, nor does it take into account the damage to the body's metabolism.

According to the latest theories of nutrition and sports science, Dr. Bernadotte, a nutrition expert, put forward a new viewpoint that diet and exercise are two ways to lose weight. He believes that the first thing to pay attention to is that eating time has a great influence on how the body handles calorie intake. The second is to pay attention to how to lose weight by improving body metabolism.

First, energy balance is the key to weight control.

The human body is like 1 car running 24 hours a day. We always pay attention to refueling in time when driving, and at the same time, we will not add more oil than the designed capacity to the fuel tank. Unfortunately, many people often force themselves to walk with empty fuel tanks and then fill them with excessive fuel.

If you want to lose weight by running on an empty stomach in the morning, the body with insufficient energy will be supplemented by the simplest way-breaking down muscles and converting some amino acids into glucose for consumption during exercise. This means that although you are working hard, you have lost the muscle tissue you should keep, but the fat you should lose has not been touched. This process can be called "muscle reduction exercise".

Another situation that dieters often encounter can be called "fattening diet". It means that the time between meals is too long, which leads to hunger, and then it is to eat and support yourself. This sudden huge calorie intake will cause a large amount of insulin secretion, and excess calories will be converted into fat for storage.

The above two situations are not conducive to weight loss, and what is worse is the combination of the two. Exercise on an empty stomach temporarily masks the appetite, consumes a lot of muscle protein, and then has a full meal-it is difficult to make up for the loss of muscle and increase the storage of fat.

To avoid this situation, energy balance is the key. In Dr. Bernadotte's experiment, athletes who keep the energy balance in their bodies by eating less and eating more meals (300-500 kilocalories per meal) get the best results. Their methods are as follows:

1 Eat immediately after waking up in the morning.

Be sure to eat something before exercise (see attached table). These calories can not only prevent muscles from being broken down during exercise, but also increase energy consumption during and after exercise by increasing the metabolic rate after eating.

Replenish energy as soon as possible after exercise. Let the depleted reserves be restored. Otherwise, the body will gain energy by breaking down muscle protein.

Eat 5 ~ 6 times a day. A study in Bernadotte proved that adding meals to athletes three times a day can help to reduce body fat and increase muscle. The physical qualities of these athletes, including explosive power and endurance, have also been enhanced. Of course, you can't eat hundreds of kilocalories at a time, but divide the total calories you plan to eat in a day into several portions reasonably, and eat less and eat more meals.

Bernadotte believes that the worst thing is to lose weight by suddenly and drastically reducing calorie intake. The reasonable target is 1 week to lose 0.5 kg. This is not only easy to succeed, but also less likely to rebound.

Second, the fluctuation of energy in the body affects the metabolic rate.

The basal metabolic rate of the human body (that is, the energy consumed to maintain the basic state of life for one day) will slow down with the increase of age, which is one of the reasons why many people gain weight with age. But a study proves that if middle-aged and elderly people exercise and eat like young people, their metabolic rate will remain "young".

Of course, this doesn't mean that you should do high-intensity exercise as you did more than ten years ago, nor that you can enjoy McDonald's Big Mac at will like young people. This conclusion only shows that if you consume a lot of calories and can use them, your total calorie consumption will also increase. "In" and "out" are interactive.

The human body consumes calories while digesting and absorbing food, which is called "food thermal effect". On average, it accounts for about 10% of the total calorie intake in the whole day, which will decrease with less eating and increase with more eating. Increasing the frequency of eating or changing the content of food will also affect its consumption.

In addition, the amount of exercise or activity on the day will also affect the metabolic rate. Only by combining the increase of food intake with the increase of exercise can the metabolic rate of the body be effectively improved. This is the key to preserving muscles and consuming body fat. This process is like controlling the balance of payments. It is always much easier to "make more money and spend more money" than "spend less money without making money".

Some foods help to improve the metabolic rate. For example, protein consumes more calories than carbohydrates and fats in the process of digestion. Studies have found that animal protein (such as steak) is better than vegetable protein (tofu).

The type of exercise you do will also affect your metabolic rate. Strength training can greatly improve the basal metabolic rate on the day of exercise or even the next day. The effect of aerobic exercise is mainly in exercise, which has a short-term impact on the metabolic rate after exercise.

The reason why strength exercise can improve metabolic rate for a long time is mainly because of muscle repair after exercise. 1 hour weight lifting exercise can make muscle fibers break down more than usual, and protein intake will re-synthesize these muscle fibers faster than usual. Therefore, the metabolic rate of the body is improved. A study in Finland found that after three hours of exercise, muscle decomposition increased by 17% and muscle synthesis increased by 2 1%. This process is called "protein transformation", and a lot of energy will be consumed in this process.

Studies have proved that the types of exercise that can improve metabolic rate are usually long-term high-intensity, but some short-term high-intensity exercises can also produce the same effect. In one experiment, male athletes performed 365,438+0 minutes of weightlifting cycle (lifting bell to chest, bench press and squat), and the result was that their metabolic rate was still higher than usual after 38 hours of exercise.

Third, the "inefficient" diet and exercise is fat nike blazer.

Work efficiency is a good thing. However, in diet control and exercise, high efficiency has become one of the obstacles. The higher the physical efficiency during exercise, the less calories will be consumed. For example, some people do the same movements with the same weight day after day, and after 1 year, they can't see any progress. The reason is that their muscles gradually adapt to the requirements of that set of exercises and can cope without increasing strength and energy consumption, so the progress of physical fitness is suspended.

Here are ways to prevent exercise from becoming efficient:

1 strength training-there are two ways. The first is to increase the lifting weight, and the second is to choose actions that are more challenging for body balance and coordination. For example, if your best performance in bench press is 90kg, then lifting 90kg 1 time is very challenging, and all muscle fibers involved in the work must go all out to succeed. On the contrary, 25 kg is very easy to lift four times, so it is efficient and has little effect on improving metabolic rate. It is reasonable to use 75 ~ 85 kg for 3 ~ 6 times, and its overload stimulation to metabolic rate is much greater than that of 10 ~ 12 times.

From the way of action, the action of raising your head is more challenging. For example, standing on the shoulder is better than sitting on the instrument. In addition, doing squats and lunges with barbells is also "inefficient".

Aerobic exercise-There is no doubt that variable-speed exercise with alternating speeds will make running, swimming and cycling "inefficient". This is an effective way to lose weight.

The same is true of diet, "the thermal effect of food digestion" has been mentioned earlier in this paper. A high-protein diet will increase the calorie consumption of digestion itself, thus reducing "efficiency". And if protein's intake comes from dairy products rich in calcium, its calorie consumption will be higher. The reason will be mentioned below.

Fourth, the combination of diet and exercise.

1 Take it 5 ~ 6 times a day to avoid too long time between meals. So you won't overeat because of excessive hunger. If the mood becomes bad before meals, it is also a sign of not eating for a long time.

Dinner or dinner should include some protein foods, including dairy products with more calcium.

Eating something before exercise will make you burn more calories. Supplementing energy in time after exercise can not only promote muscle repair, but also increase calorie consumption.

4. Do 2-4 strength exercises for large muscle groups every week. Full participation is very helpful to improve metabolic rate.

Do aerobic exercise 2 ~ 3 times a week. If physical fitness permits, it is most helpful to do variable-speed aerobic exercise. But if this will affect your physical strength to practice strength the next day, it is better to keep your energy for the next day. Three high-intensity strength exercises are much more effective than six and a half intensity exercises.