The first thing to be clear is that you want to lose weight, not lose weight.
Although we talk about reducing fat, we are all doing things to lose weight. Every day, they stare at weighing scale and look at the numbers on the scale over and over again. The change of weight can't reflect the change of fat in your body, the muscle content will change, and the water in your body will also change your weight.
Dieting to lose weight is to consume body muscles and water (a small amount of fat), make weight lighter, and further reduce basal metabolism, which is harmful to health; And before long, when you can't hold on and eat more food, your body will immediately regain its weight.
First, change the diet structure.
Long-term irregular diet and unhealthy diet have caused the accumulation of obesity, so we must first adjust the diet structure.
Reduce the intake of oil and sugar, halve starchy food (staple food), replace it with coarse grains, and increase protein and vegetables and fruits in the diet;
Many girls don't like to supplement protein, but only eat vegetables, which is wrong.
Step by step, change little by little, don't suddenly become a super strict diet, give yourself some time to adapt.
Second, exercise.
It should include aerobic exercise and strength training.
Get into the habit of exercise first, and practice step by step, so it's easier to stick to it.
You can take a walk or brisk walk 1 hour in the early stage, then strengthen it to jogging 1 hour, and then run at moderate intensity 1 hour.
Finally, it will reach the bottleneck period, so we can consider increasing the intensity and using hiit high-intensity interval training to strengthen fat burning.
Exercise, we must not blindly rush, but practice step by step according to our own exercise situation, giving the body an adaptation period like diet; Aggressiveness not only brings problems that are difficult to persist, but also is easy to get hurt.
After about three months, you can see the following physical reactions at different stages:
The first month:
Physical changes:
People with low body fat rate and muscle mass will gain weight in the first month; This is a good thing for people who understand scientific principles.
At this time, losing weight will panic: why does labor and capital practice hard for a month, and the weight does not fall but rises?
People with high body fat and low muscle content will lose weight and basal metabolism in the first month.
All people will have the same change: increased exercise ability and slightly reduced waist circumference: the result of dietary structure adjustment.
Diet: the amount of food per meal is smaller, but it is easy to get hungry.
The second month:
Cardiopulmonary capacity increased, weight decreased greatly, lifting latitude decreased slightly, body fat rate decreased, but resistance also decreased a lot; This period is the most prone to fatigue. With the idea of giving up if you don't want to practice, your diet becomes particularly thirsty, which can make people eat more nutrients such as protein to supplement their hunger.
The third month:
Body weight and body fat decreased steadily, while muscle mass and basal metabolism increased steadily.
Diet basically entered the stabilizer, and there was no obvious change and fluctuation in psychology and physiology.
But at the same time, with the bottleneck period, the weight and body fat rate will reach a stable period and will no longer change according to the current exercise and diet; This period is a test.
Breakthrough method:
This is a milestone in fitness and weight loss, and everyone will encounter a bottleneck period, which is normal.
If you break through, you can further tighten your diet or increase your training intensity. You can change from high-intensity running to hiit training to improve the training effect to break through the bottleneck period.
Within three months, you will experience a scientific weight loss process, so that the lost body will not rebound under normal diet.
Through the diet calculator, fill in your own relevant physical data, and you will calculate a suitable diet menu. What and how much you eat every day will be arranged for you, and you can change the dishes you don't like. You can pay attention to the HI sports micro-signal and reply to the diet calculation, so you can get online calculation tools and make your own diet plan.
Finally; In three months, you have cultivated a correct concept of diet, exercise habits and healthy living habits, which will accompany you all your life; Fat is not made in a day, so why force yourself to lose weight in three to five days or weeks? It takes time to cultivate, give yourself a little patience and achieve the goal of slimming.