1. Reason for failure
(1) You don't eat enough.
The plasticity coach pointed out that if a woman needs exercise, she needs 2500 calories a day, but you only consume 1200 calories, your body will give a warning that she is hungry and automatically accumulate fat, which will not only slow down her metabolism, but also make it difficult to strengthen her muscles.
The best way is to eat a lot of fruits, vegetables and low-fat foods to achieve the energy needed for a day, about 1800~2000 calories, so that you won't feel hungry and lose weight easily.
(2) Exercise ignores weight training.
Many people know to exercise in the process of losing weight, but if your exercise is mainly aerobic, then the amount of fat you can burn is limited. Weight training must be supplemented in time, so that the body has more muscles, thus accelerating the burning of fat (muscles burn calories more easily than fat).
The most effective way is to add 20 minutes of weight-bearing training to one day's exercise for 2-3 days. If you don't go to the gym, you can also use your own weight to assist, such as pull-ups.
(3) Just tell yourself that you are losing weight.
People in the weight loss hell cycle will find that every time you tell yourself to start losing weight, the more you can't control your appetite, because your mental state will always be in a state of weight loss control, which is a short-term change and it is easy to get fat again. The effective way should be to change from daily life style and eat the right food, so as to maintain the weight loss effect for a long time.
(4) There is no systematic motivation to maintain weight loss.
If people around you are still munching on hamburger fries while you are controlling your weight, I believe your road to losing weight must be very difficult unless you have extraordinary will. The best way is to let people around you join you, or join a weight-loss class. A group of people encourage and support each other, so that when you lose weight, your mental state will be more relaxed and motivated.
(5) Lack of clear goals
Set a goal, like wearing a bikini or 25-year-old jeans this summer. Start with a little change every day, eat more vegetables, or drink more than 8 glasses of water, and take selfies of your body every week. After a period of time, you will see changes in your body.
(6) Expectations for a sport are too high
Some people think they have exercise today, so they can reward themselves with a chocolate cake and so on. But they didn't find that exercise consumes less energy than that chocolate cake, but consumes more calories. When the intensity of exercise increases, it will also increase appetite, so we must always pay attention to the food and quantity we eat in order to lose weight effectively.
(7) You didn't make persistent efforts.
Losing weight has a long way to go. Remember that Rome was not built in a day, and so is your fat, so it takes more time when you want to get rid of it. It doesn't matter if you set your weight control at about three months and occasionally give yourself a 1-2-day holiday, but it can still be effectively controlled if you return to the plan in time.
2. Solutions
(1) Don't do sports you don't like.
For people who don't like sports, sports is hard work. Continuing to do things you don't like will bring great burden to your body and mind. So when you exercise, do some sports that you like.
For example, you can try walking and do 10 squats in a row. Such a small amount of exercise is also possible. As long as we can persevere, it will have an effect inadvertently, slowly making us want to exercise, and making people who are not good at sports begin to like sports.
(2) Choose clothes
When you gradually want to exercise, then the next thing to do is to choose clothes. There may be many people who think that clothes are just for sports convenience, but this is not the case. Some professional sportswear is not only very convenient to exercise, but also very effective in perspiration.
In addition, you can also choose your favorite brand, pattern and color, which also helps to improve the motivation of sports.
(3) making a music playlist
Listening to your favorite music during exercise can make you feel comfortable and produce better exercise effect. The reason why we feel that exercise is painful is that we secrete some negative energy hormones in our bodies, and when we listen to our favorite music, our mood will become cheerful, and sometimes we even hum along with it, which can help suppress the secretion of negative energy hormones.
(4) Confirm the changes of the body.
When it comes to losing weight, our first concern is weight and body fat. But these two data are also important reasons why we often give up losing weight. It is normal to have some slight changes in weight, and the change of body fat is even slower, making it difficult to generate motivation.
The most intuitive way to confirm your physical changes is to look in the mirror. Look at the changes in your abdomen, waist circumference, back and buttocks in front of the mirror every day, and don't pay attention to those weights and body fat.
(5) Find a small partner who can lose weight together.
Friends who lose weight together can be your family, friends and even netizens. Communicating the results of losing weight every day is a good way to improve your motivation to lose weight. It is easier for us to report today's exercise results to others every day than to lose weight alone.