The essence of fat reduction lies in:

Basal metabolic rate+exercise consumption > calorie intake.

When our body consumes more calories than our daily intake, our body must decompose the original resources (sugar, fat, protein) for supply, and then we will lose weight.

Explain what is basal metabolic rate and exercise consumption.

Basal metabolic rate (BMR) refers to the energy metabolic rate of the human body when it is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress. Take Wikipedia for example.

As the name implies, exercise consumption includes the heat consumption generated by our daily walking, thinking and even sleeping. At this time, if you add proper exercise, you can increase the consumption of this part.

Therefore, there is no difference between good and bad sports. As long as it is exercise, it will bring heat consumption to our body. The difference between different sports is that the training intensity (the speed of consuming calories) is different, and the training parts (key points) are different.

Knock on the blackboard to underline the key points.

1. basal metabolic rate+exercise consumption >; Caloric intake.

The general reasonable fat reduction plan should be:

Exercise consumption+basal metabolic rate > calorie intake >; Basal metabolic rate

2. Improve exercise consumption.

3. Improve basal metabolic rate.

4. Reduce calorie intake, which accounts for about 80% of the total daily consumption.

Can dieting reduce fat?

It is ok to go on a proper diet. What is a proper diet? That's what I said: the total intake accounts for more than 80% of the total consumption of the day.

If the intake is below 80%, we call it excessive dieting. What are the consequences of excessive dieting?

1. Increase hunger.

It's easy to control yourself from eating or drinking. Hunger is a signal from the hypothalamus, so don't think you can control it.

2. Reduce basal metabolic rate.

When we go on an excessive diet, the body will enter a protective mechanism. Reduce your basal metabolic rate and ensure that you can spend the "severe winter of hunger". At this time, the body will consume less calories.

3. The energy intake is converted into fat.

Because the body determines that you are hungry for a long time, it will give priority to converting the energy you consume into fat that does not consume calories. And when you can't stand the hunger brought by 1 point, this effect will last for a while, which is called rebound.

M Jun asked if you were afraid, and all you ate was fat (laughs).

4. Physical quality is getting worse and worse.

At the beginning of dieting, most of the body loses water and protein (muscle), not fat. Because the loss of muscle fibers will only make you slim down and have no change in your body shape. The loss of muscle fiber will inevitably lead to the deterioration of physical fitness, and it will also bring a series of problems such as fatigue, poor mental state and stomachache.

Does that mean I can lose weight by keeping 80% intake every day? Ha ha, Mi Jun sneered, too young and naive.

How to arrange the diet during fat reduction?

Even if the intake is above 80%, there will still be hunger in the body.

Our correct diet posture should be:

This 20% dietary gap is caused by changes in eating habits.

1. Reduce fat intake.

Protein: The calorie output ratio of carbohydrate to fat is 4: 4: 9. Eating less oil can not only reduce calorie intake, but also reduce cardiovascular and cerebrovascular problems caused by saturated fatty acids.

2. Replace flour and rice with coarse grains.

Coarse grains are generally rich in dietary fiber, which can not only strengthen gastrointestinal function, but also have low calories and strong satiety.

3. Eat less and eat more, and have healthy eating habits.

Develop a diet with less salt and less oil, and the cooking method is mainly boiling.

How to scientifically reduce fat?

Simple dieting is only a temporary solution, and the really effective way to reduce fat should be through arranging reasonable exercise and healthy diet.

And exercise, you should choose a kind of aerobic exercise you like, and then cooperate with certain strength training:

1. Operation

Advantages: large consumption and low site requirements.

Disadvantages: the correct running posture is not easy to master, and it is easy to hurt your knees.

2. Bicycle

Advantages: high consumption and easy to master.

Disadvantages: the venue requirements are high, and it is easy to hurt your knees.

3. Elliptical machine

Advantages: it is not easy to hurt the knee and easy to master.

Disadvantages: first of all, you have to have an elliptical machine, which doesn't cost much.

4.HIIT

Advantages: extremely low site requirements, short time consumption and high consumption.

Disadvantages: it is not easy for beginners to persist and master.

The role of strength training in fat reduction period

Because the body is still burning fat after high-intensity exercise, strength training can improve the energy consumption and fat burning of the body after exercise compared with ordinary continuous aerobic exercise, thus reducing the body fat rate more effectively.

In addition, long-term aerobic exercise and long-term strength training will have different effects on auxin and leptin, which is an important reason why strength training can reduce body fat rate more effectively than strenuous aerobic exercise.

Therefore, 30 -60 minutes of strength training should be added before each aerobic training. Aerobic training is arranged for 30-40 minutes, and the heart rate is maintained at 120- 150/ min.