During weight loss, if you make 4 mistakes, the rate of body fat decline will be slower and slower!

Everyone wants to have a good figure, but without enough self-discipline, with the growth of age, the figure will gradually gain weight.

When obese people lose weight, they will also encounter various problems. For example, in the process of losing weight, the body fat rate decreases slowly, and the weight is easy to rebound after losing weight, and it is impossible to maintain a good figure. The correct way to lose weight should be to let you lose weight scientifically and healthily, so that your body will not regain weight after successful weight loss.

Many people make some mistakes in the process of losing weight, which makes it difficult to reduce the body fat rate. Today we will take a look at 4 mistakes that people who lose weight are prone to make, no wonder you can't lose weight all the time!

The first mistake, underestimating the calories of food

Many people always think that it is still difficult for me to get off my body when I don’t eat much food, control the calories to more than 1,000 calories, and insist on exercising again. This is because many people underestimate or ignore the calories of many foods. For example, when you watch TV, you eat snacks, you drink milk tea after meals, and you order afternoon tea at work. Have you counted these calories? ? Are the calories in the food accurate?

You can download a food calorie calculation app, add your daily food into it, and you will know how much your daily calorie intake exceeds the standard.

During weight loss, you need to strictly control your diet, try not to eat other snacks except three meals, in order to truly achieve calorie control. The body follows the law of conservation of energy. When the body's caloric intake is lower than its calorie output, weight loss is inevitable.

The second mistake, the time of each exercise is too short

Some people say: I insist on exercising every day, but the weight loss effect is not obvious? So you need to reflect, how many times a week do you exercise, and how long do you maintain each time?

Generally speaking, the time of each exercise should be more than 40 minutes, and the fat burning effect will be better. Because the body mainly consumes glycogen in the first 20 minutes, the consumption rate of fat will be greatly increased after 20 minutes. To improve the efficiency of fat burning, our exercise time should be as long as possible. If you only exercise for 10 minutes or 20 minutes at a time, then the calorie consumption and fat burning efficiency will be greatly reduced.

In addition, the behavior of fishing for three days and drying the net for two days is also not advisable. At least 4 times of exercise per week is required to generate sufficient calorie consumption, and at the same time strengthen physical fitness and promote the body to burn fat.

So, don’t say that you insist on exercising, but have you reached the length of exercise and the frequency of exercise?

The third mistake, not regularly adjusting the exercise program

Choose different sports, the calorie consumption value is also different. If you do one kind of exercise for a long time, your body will gradually adapt to it. At this time, your body's calorie consumption value will drop, and your weight loss will slow down.

When we first started exercising, our physical fitness was relatively poor, and we could only do some low-intensity training, such as walking, jogging, yoga, mountain climbing, etc., and the calorie consumption would be relatively low.

With the improvement of physical fitness, the body gradually adapts to the exercise intensity. At this time, we need to increase the exercise intensity, such as: skipping rope, variable speed running (combination of fast running and jogging) and other training, in order to allow the body to mobilize more fat to participate in energy supply, Increases calorie expenditure and encourages the body to continue burning fat.

The fourth mistake, lack of protein supplementation

During weight loss, many people blindly reduce calorie intake without a balanced nutritional intake. Protein is an important source of nutrients for the body, which can maintain muscle mass and facilitate the functioning of the body. Without protein supplementation, the muscles of the body will be decomposed, the speed of operation will decrease, and weight loss will also fall into a bottleneck.

During weight loss, 1.2-1.5g of protein needs to be added per kilogram of body weight per day, which we can obtain from eggs, milk, chicken breast, dairy products, lean meat, etc. After ingesting high-protein foods, you will feel more full, and it will also allow the body to produce a greater thermic effect of food, consume more calories, and promote fat burning.

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