The fastest way to lose weight is 'slow down'? If you want to understand from 3 angles, there is a 'high-speed weight loss method'

Do you know how long it takes to eat from a thin person to a fat person? From experience, if you eat normally and don't deliberately overeat or eat too much high-calorie food, it will take at least one to three months to make a person noticeably fatter. This "weight gain rate" is not much faster than the "weight loss rate".

But when we start to lose weight, most people will have anxiety, "I have been exercising for a week, and I haven't lost one or two meat." This kind of mentality is too rushed, and people always think that the weight loss rate is too slow. So, how can you find a "quick, effective" way to lose weight? Let’s take a look at what dieters can do from 3 perspectives.

In fact, the fastest weight loss rate is precisely "slow down". What's the meaning? Both research and practice have proved that controlling the weekly weight loss to 0.5 to 1kg is the best weight loss strategy. It can effectively prevent weight rebound in the later period, and can prevent some risks brought about by excessive weight loss, such as osteoporosis, and female menstrual cycles are affected.

It is generally recommended that the upper limit of the average monthly weight loss should not exceed 10%, and it is best to control it within 5%. Assuming your initial weight is 80kg, then at the end of the first month, your weight should not be less than 72kg, preferably 76kg.

Source: The National Institutes of Health, National Heart, Lung, and Blood Institute, and the North American Obesity Research Consortium recommend an initial weight loss goal of "lose 10 percent of your current body weight within six months." The recommendation in the "2016 Dietary Guidelines for Chinese Residents" is to control the average monthly weight loss to 2 to 4 kg.

What are "basic dietary control measures"? That said, whether you're losing weight or not, you should maintain a good diet and avoid overindulgence.

Yu Xingjun's suggestion is that people who expect to maintain a slim figure for a long time can do the following basic homework on diet:

Eat less greasy and fried foods; eat less snacks, especially high-calorie, sweet and greasy foods; 70% full for lunch and dinner; stop eating after 9 pm, and prohibit late-night snacks.

On this basis, when you enter the weight loss period (or fat loss period), you can switch to a more strict diet to lose weight, such as a low-carb diet, a carbon cycle diet, a low-fat diet, and a low-calorie diet. And so on, in order to achieve faster and more effective weight loss.

After a period of strict diet, the weight loss effect will decrease, and you can switch back to the basic diet at this time. In this way, it is repeated.

In particular, it is important to emphasize that starving blindly and blindly will not achieve the purpose of rapid weight loss, but will lead to a subsequent substantial weight rebound and damage your health.

If you want to lose weight quickly, you can’t do without exercise and diet. In sports tactics, the so-called "short-term goals" means that your weight loss goals must be clear and executable. for example:

(1) I want to lose weight. This is not a goal, but a wish or an ideal that cannot be implemented.

(2) I want to lose 8kg in three months, or I want to reduce my waist by 5cm in three months. That's the goal, it's achievable.

Then, the exercise program must be built around this goal. The basic rules are well known, if you want to lose fast and big, then you need to exercise several times a week, and each exercise for a longer time. Of course, the "pain" caused by exercise will also be greater. A person who jogs 5 times a week and runs for 40 minutes at a time will definitely lose weight better than a person who only exercises twice a week.

But also don't "hurry for quick success", there should be a period of "exercise adaptation period" at the beginning.

Once physical fitness and cardiorespiratory capacity are improved, you can add exercises such as high-intensity interval training (HIIT) or Tabata to your exercise weight loss plan, as well as a combination of aerobic exercise and strength training, to achieve more efficient fat loss.

In fact, there is no absolute "quick and effective" weight loss method that works for everyone, or works at all times, at any stage. If you can summarize from the perspectives of the above three thinking questions and master some of the rules and opinions, then you can design a "high-speed weight loss method" that suits you. These references are:

(1) Don’t be quick to lose weight, control the monthly weight loss rate to 2 to 4kg, which may be the fastest weight loss rate in the long run.

(2) Do a good job of basic dietary control for a long time, and implement a stricter diet and weight loss method during the weight loss period.

(3) Exercise and fitness have goals and plans, and can persist for a long time.

Now, "your high-speed weight loss method" should already have a belly draft!

Further reading:

What exercises can you do at home to lose weight? These eight exercises are enough for fitness beginners to lose weight

11 elastic band fitness exercises, can lose weight and shape! Save on gym memberships

Royal Fitness