Do you need to eat less and move more to lose weight? Your thinking is too simple, if you can’t do these points, you still can’t lose weight

When we are on the road to lose weight, in order to let ourselves achieve our goal earlier, we will pay more or less attention to some weight loss knowledge. At this time, we will know that the premise of effective weight loss is to ensure that the daily calorie intake is less than Consumption, thus forming a negative balance of calories and maintaining it, we will slowly lose weight.

Then, from this premise, we can know that no matter what method we adopt, as long as there is a calorie difference, we will lose weight. Therefore, some friends will simply go on a diet, and some friends will simply go on exercise. Some friends adopt the method of diet + exercise, and under normal circumstances, we recommend a combination of diet and exercise to achieve the goal of fat loss and weight loss. To put it bluntly, it is to eat less and exercise more, but at this time Some friends will ask, why do I eat less and exercise more, but still lose weight or even gain weight?

The reason is also simple, that is, the calorie difference you want does not appear. The reason for this situation can be drawn from the following points.

The purpose of reasonable diet control is to ensure the basic stability of daily calories, which can meet the needs of metabolism without excess. Therefore, what we need to do is to adjust the diet structure, replace high-calorie foods with low-calorie intake, and then consider eating less in terms of quantity, such as eating to a score of 7.8.

In other words, the core of a reasonable diet is the overall calorie intake, not the total food intake. You must know that 100G of chocolate has 589 calories, which is more than the calories consumed by running for an hour. , and there will be no feeling of fullness, that is to say, you have to eat other things.

In the process of losing weight, we often say a joke, that is, "If you are not full, how can you lose weight?" Although this sentence is more of a comfort to ourselves when we occasionally eat a big meal during the diet we insist on , but it is not unreasonable. When we over-control our diet, in addition to adverse effects on health, from the perspective of weight loss, it will lead to a decline in basal metabolism, and in terms of calorie consumption, basal metabolism accounts for more than half of the proportion ( 60%), and the decline in basal metabolism will lead to a decline in calorie consumption, which will put the calories in a new balance, and there will be a situation where you eat very little but still can't lose weight. This is not counted, as long as the diet is restored, the reduced basal metabolism cannot respond immediately to restore, and we will rebound quickly at this time.

Therefore, in terms of diet control, don’t go on a diet too much, and eat enough for your basal metabolism. Of course, this requires us to have a certain understanding of your own basal metabolism, so we might as well use a formula to roughly calculate: basal metabolism = male: [ 48.5weight (KG) +2954.7]/4.184, female: [41.9weight (KG)+2869.1]/4.184. Then we arrange our own diet according to the conclusions we draw.

Sporty, but way too comfortable

Although it is said that as long as there is exercise participation, it will be accompanied by calorie consumption, but in order to achieve an ideal fat burning effect through exercise, not only a certain amount of exercise time is required, but also a certain amount of exercise intensity is required. The higher the exercise intensity within the same duration, the more calories will be burned. Of course, the intensity factor will vary from person to person, so we will measure the level of exercise intensity from the perspective of heart rate. Generally, we will require the heart rate to reach an optimal fat-burning range (60-70% of the maximum heart rate). Looking at it from above, it is a state where he can speak normally but is still panting. Only in this way can the efficient fat burning of fat be guaranteed, and it will not cause an excessive burden on the heart.

Therefore, if you want to have a good fat-burning effect of exercise, you should not allow yourself to complete the exercise more comfortably, but find an exercise intensity that makes you tired enough but can still persist.

Exercising too much

The fat-burning effect of a certain exercise method is good or bad. In addition to the intensity and duration of the exercise, another factor is the body's adaptability. When trying a certain exercise in the initial stage, it will have a better fat-burning effect , but as one's ability improves and the body adapts to the exercise, its effect will gradually decline or even stagnate.

Therefore, in the choice of exercise methods, it is best to choose several different exercise methods to cross-exercise, so as to extend our body's adaptation to the same exercise as much as possible.

Ignore the fat-burning effects of strength training

Many friends' understanding of strength training is only on the stimulation of muscles, while ignoring or underestimating the fat burning effect of strength training. The fat-burning effect of strength training is mainly reflected in two aspects: direct and indirect.

From the perspective of direct fat burning, we know that the more muscles involved in a certain exercise, the better the fat burning effect will be. During some strength training, especially some compound movements, of course it will consume Considerable heat.

From the perspective of indirect fat burning, the advantage of strength training is to exercise muscles and stimulate muscle growth, while muscle growth is effective in improving basal metabolism, and an increase in basal metabolism means an increase in daily calorie consumption.

Therefore, in the choice of exercise methods, we should not be limited to aerobic exercise, but should also pay attention to strength training. In addition, regular strength training can not only burn calories directly or indirectly, but also help us shape our body shape, so as to make our body better .

Neglect of daily activities

There will be some friends who think that they have worked hard to keep exercising, so let yourself spend comfortably in daily life. But we need to know that daily activities will occupy every moment of every day. Although these activities are small, they are also consuming calories, and the overall addition will be a considerable consumption. Therefore, don't underestimate daily activities, and do it consciously, such as being able to walk without taking a car, being able to stand without sitting, and so on. In addition, don't think that if you exercise, your daily activities are not important, because the difference between the two is an hour and a whole day in terms of time.

Although sleep does not directly consume calories, it is an important factor affecting weight loss, because when sleep is insufficient, the secretion of two hormones will be disturbed, these two hormones are leptin and hunger hormone.

Lack of sleep can lead to a decrease in leptin secretion, and the normal secretion of leptin will help us suppress appetite and promote fat secretion, so lack of sleep will make it difficult for us to lose weight.

In addition, when sleep is insufficient, hunger hormone will be secreted too much, so that we will eat more food unconsciously, resulting in excessive calorie intake and failure to lose weight.

Therefore, if you want to lose weight effectively, in addition to effectively controlling your diet and exercising regularly, you must develop the habit of going to bed early and getting up early, and don't stay up late.

Although the premise of effective weight loss is a calorie deficit, it is not simply eating less and exercising more to achieve the goal. We need to develop healthy living habits, eat healthy food, do regular exercise, and also according to our actual situation Adjusting the exercise plan according to the situation, and developing reasonable work and rest habits, and other aspects will allow us to lose weight effectively.