1, what if the weight loss is not obvious?
1, refusing diet meals
There is a view that diet meals are actually not conducive to weight loss. Because when you insist on clear soup and dried noodles and boiled cabbage with clear water every day, your body will get the signal of insufficient energy supply, so the metabolic rate of the whole body will drop. When you return to a normal diet, there will be a delay in your body's return to normal metabolism, which will easily lead to weight gain. Therefore, to lose weight, we should not only eat less, but also maintain the normal metabolism of the body. It is best to increase calorie intake appropriately, ensure at least 200g carbohydrate intake every day, and do proper exercise, so that the metabolic rate of the body will not slow down.
Caffeine is a good helper
Caffeine and catechol in coffee and green tea can improve the metabolic efficiency of the body in a short time and last for several hours. Studies have shown that drinking 2-4 cups of green tea can increase the body's metabolic rate by 17%, which is similar to a short-term moderate-intensity exercise. If you have the habit of drinking tea or black coffee, that would be great. Hang in there!
However, it is especially important to remind everyone that the tea and coffee mentioned here must be low-calorie drinks, without sugar and milk. This method is not suitable for physically developed teenagers.
Step 3 drink plenty of water
Slimming must not be without water! Almost all chemical reactions in the body require the participation of water. When the body is short of water, the metabolic rate naturally slows down. A study shows that adults who drink 8 or more glasses of water a day burn more calories than those who only drink 4 glasses of water a day. Drinking a glass of water or eating a fresh and juicy fruit before meals can not only increase satiety, but also keep your body running at a high speed.
4, pepper, you can have.
Spicy food is rich in a compound, which can effectively improve the metabolic rate of the human body in a short time. Although this method of improving metabolic rate lasts for a short time, the effect can be sustained and accumulated if some red pepper or white pepper is added to every lunch. You might as well add pepper to your diet, which really gets twice the result with half the effort.
5, exercise, or exercise.
Say 1000 words and 10000 words, to greatly improve the body's metabolic rate, you must do aerobic exercise! The best way to burn calories is to stick to aerobic exercise. If you walk 8000 steps every day (you can carry a pedometer with you) or do moderate-intensity exercise for more than 30 minutes, the excess heat in your body will be quickly consumed.
Remember: the metabolic rate is the best in the morning and the effect of exercise is the best!
2. How to lose weight scientifically
To lose weight, we must first establish a correct concept and lose weight healthily by scientific methods. If you want to lose weight, you must form a calorie difference. If the daily calorie intake of the human body is greater than the basal metabolism plus the calories consumed by physical activities, the weight will increase; If the calorie intake is less than the basal metabolic consumption and exercise consumption, the weight will be reduced. Therefore, if you want to lose weight, you must strive to improve the basal metabolic rate and increase exercise consumption.
How to improve basal metabolic rate;
Muscle is the main component of the human body, and it consumes more calories than fat at rest, so if you want to improve the basal metabolic rate, you should try to increase the body muscle mass.
For some weight-loss friends (especially female friends) who are afraid of gaining muscle, coach Chen Xiaoyu told us not to worry too much, but to increase the body's muscle mass and develop into big and strong muscles. Moderately increasing muscle mass will not make the figure look bigger and bloated, but will make the lines more beautiful and compact and the proportion more harmonious. In addition, muscle density is much larger than fat, with five pounds of muscle. It seems that the volume may not change much, but the body shape is more perfect; And if it is five pounds of fat, then the body looks obviously "fat".
You can't lose weight too quickly, and the speed of losing weight is generally controlled at 4-6 kg a month. If you lose weight too fast, it is easy to cause problems in the body's metabolic system.
A study by Appalachian State University shows that if you want to improve the quality of sleep, you'd better exercise in the morning. Scientists found a group of volunteers aged 40-60, who walked or jogged on the treadmill for 30 minutes three times a week. These volunteers are divided into three groups, and the exercise time is 7: 00 am, noon 1 and 7: 00 pm respectively. It was found that the average deep sleep time of the morning exercise group was 75% higher than that of the other two groups.
From the point of view of persisting in exercise, morning exercise is also the best choice. Research shows that people who schedule exercise in the morning are more likely to keep exercising because there are no chores occupying your time in the morning. And if arranged at other times, temporary work tasks, entertainment, etc. It usually ruins your exercise plan.
People who have poor sleep quality and are prone to insomnia are not suitable for arranging exercise time at night, because exercise will excite your body for a while and will affect sleep.