1, what are the misunderstandings of losing weight?
Myth 1: Do aerobic exercise on an empty stomach in the morning.
I just got up in the morning and didn't eat breakfast. It is the lowest metabolism time of the day. At this time, the energy consumed by exercise is the lowest, and the fat burning effect is not good. Naturally, the whole weight loss effect is not good.
Correct approach: The correct approach should be to lose weight from 4 pm to 7 pm. At this time, the metabolic rate of the human body is the highest, physical fitness reaches its peak, and the effect of exercise is the best.
Myth 2: You can lose weight only by doing aerobic exercise.
What can really achieve good fat-reducing effect should be good exercise, including aerobic exercise (cardiovascular) and stretching (strength and flexibility training). Lack of any part will lead to poor weight loss in the later stage.
Correct practice: Most weight-loss exercises include aerobic exercise. It is best to do strength training and aerobic exercise cycle training for 5 to 10 minutes. It is also necessary to do stretching exercise in the last 10 to 15 minutes.
Myth 3: Do the same exercise every day.
Doing the same exercise every day is ineffective, because you have adapted to your body by doing the same exercise every day, and it is easy to encounter a platform period.
The correct way: make a weight loss plan that includes different items, such as running for 40 minutes a week, and the rest of the time can be increased to 60 to 70 minutes of intensive training.
Myth 4: You can lose weight anyway if you don't make a weight loss plan.
Without a clear weight loss plan and targeted weight loss design, yoga today, running tomorrow and skipping the day after tomorrow, training without scheduled time and intensity, and without a correct and reasonable diet, of course, will not be effective.
The correct way: make a weight loss plan suitable for your weight loss goal, specifically what to practice, how to practice, how long to practice, etc., in order to achieve good weight loss results.
If you want to lose weight, the most important thing is to lose weight scientifically, so as to achieve the best weight loss effect.
Myth 5: Exercise is to lose weight.
Exercise and weight loss cannot be equated at all. After long-term exercise, the body's metabolic rate will rise, it will eat more than before, and muscles will gradually form, which is heavier than fat. However, after a period of exercise, the weight will drop and the body lines will look much better than before.
The correct way: Exercise should not only look at the weight, but also buy an electronic scale to measure the body fat, measure the abdominal circumference or leg circumference once a week, and pay attention to the changes of the body.
Myth 6: Let go of eating after exercise.
Whether it is fitness or weight loss, the essence is "three points to practice and seven points to eat". Although exercise is important, in the process of exercise, the correct diet is more important.
The correct way: protein, carbohydrate, fat, vegetables, fruits, etc. while exercising. It should be taken in moderation, and fried foods, cakes and desserts should be avoided. Often you can't finish eating a small bite of cake after running for an hour.
Warm up before jogging and relax after jogging. Jogging has a good slimming effect and can burn a lot of calories, but there are also many precautions. However, jogging should strengthen warm-up exercise, enhance ligament elasticity and joint flexibility, otherwise a little carelessness will cause sports injuries such as muscle strain and sprain. Be sure to do soothing exercise after jogging, because after strenuous exercise, a lot of blood will concentrate on the lower limbs and muscles. If you stop immediately without soothing exercise, it will affect the blood flowing back to the heart, making the blood stay in the muscles and unable to effectively eliminate lactic acid. It is easy to have insufficient blood supply to the heart and brain, leading to dizziness and fainting. And many MM worry that running will thicken their calves. In fact, as long as you massage for 5- 10 minutes after running, you can relax the leg muscles, so that the calves will not become thicker and thinner. If circumstances permit, soaking feet with hot water before going to bed can effectively eliminate edema and achieve the effect of stovepipe.
Myth 7: It is forbidden to eat a lot after exercise.
After exercise, you will want to eat very much. At this time, if you can't resist the temptation of delicious food, you will be defeated. It is recommended to jog 1~2 hours before eating. During exercise, always pay attention to replenish water. You shouldn't wait until you are thirsty to drink water. People in poor health are likely to get dehydrated. It is recommended to drink 300 ~ 500ml of water 30 minutes before exercise. Add100 ~ 200ml every 20min; After the exercise, besides water, you can also choose electrolyte drinks. After jogging, you will sweat a lot, the electrolyte in the body will lose balance, and the body's antibody regulation ability will also decline. Electrolyte drinks can not only replenish your body's water, but also meet your body's demand for minerals.
2. How can we persist in losing weight?
First, give yourself hope.
Self-disciplined people will imagine their own success. Although it sounds ridiculous, we can turn our imagination into reality through thinking. If your goal is to lose weight, imagine the wonderful feeling when you put on a slender black dress. With this kind of imagination, you will find it easier to make healthy choices.
Second, give yourself a clear goal.
How did you lose weight successfully? Ask yourself what you want to achieve in terms of health and figure. Your answer will help to clarify the goal. For example, "My goal is to gain a healthy weight and have confidence in my body."
Third, discover the fun in the process of losing weight
Many people find happiness, excitement and excitement in their efforts to achieve their goals. Even if some necessary work may not make you happy for the time being in order to achieve your goal, the feeling of final success will definitely make you feel that your efforts are worthwhile.
Fourth, make a weight loss plan and act in parallel.
First, stop any words and deeds that hinder you from achieving your goal, and then ask yourself what to do next if you achieve your goal. For example, you usually get off work later than others, and you may be too tired to go to the gym by the time you get off work. Then imagine how to leave the office early and catch the class at six in the afternoon. Are there any meetings you can't attend? Are there any jobs that can be assigned to others?
Verb (abbreviation for verb) refusal excuse
If you want to achieve your goal of losing weight, you should concentrate on achieving this goal instead of making excuses for what you can't accomplish. How did you lose weight successfully? To avoid making excuses for yourself, write down all the reasons why you can't achieve your goal, and then write down the ways to overcome these difficulties. For example, if you have no money to buy new sportswear, you can wear T-shirts and shorts to exercise.
Sixth, treat life differently.
Successful people have a very outstanding ability to divide their lives into different parts and concentrate on the first thing they solved at that time. For example, you can continue to improve your diet, but for other aspects of weight loss, such as stress reduction, you may need other strategies.