Eat less and move more to lose weight? You think too simple, you still can't lose weight if you can't do these points
When we are on the road to losing weight, in order to achieve our goals 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 gradually lose weight.
Then, from this premise, we can know that no matter what method we take, as long as the calorie difference exists, we will lose weight. Therefore, some friends will simply go on a diet, others will simply exercise, and Some friends adopt the method of diet + exercise. Under normal circumstances, we recommend that you achieve the goal of losing fat and losing weight by combining diet and exercise. To put it bluntly, it means eating less and moving more. There will be some friends who will ask, why have they eaten less and exercised more, but still do not lose weight or even gain weight?
The reason is also simple, that is, the calorie difference that you want does not appear, and the reason why this happens, we can draw conclusions 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 dietary structure, replace high-calorie foods with low-calorie intake, and then eat less appropriately 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 the calories of 100G chocolate are as high as 589 calories, which will be more than the calories consumed by running for 1 hour. , and there will be no satiety, that is to say, you have to eat other things.
In the process of losing weight, we will often say a joke, that is, "If you are not full, you will have the strength to lose weight", although this sentence is more of a comfort to ourselves when we occasionally eat a big meal in the process of diet we insist on. , but it doesn't make sense. When we excessively control our diet, in addition to adverse effects on health, from the perspective of weight loss alone, it will lead to a decline in basal metabolism, and from the perspective 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 to mention, as long as the diet is restored, the reduced basal metabolism cannot immediately respond and recover, and we will rebound quickly at this time.
Therefore, in terms of diet control, do not over-diet, but eat enough basal metabolism. Of course, this requires us to have a certain understanding of our basal metabolism, so we might as well use a formula to calculate roughly: basal metabolism = male: [ 48.5weight (KG)+2954.7]/4.184, female: [41.9weight (KG)+2869.1]/4.184. Then we plan our own diet according to the conclusions drawn.
Exercise, but in a 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, not only a certain amount of exercise time, but also a certain amount of exercise intensity is required. The higher the exercise intensity in the same time period, the more calories you will burn. Of course, the intensity factor will vary from person to person, so we will measure the intensity of exercise from the perspective of heart rate. Under normal circumstances, we will require the heart rate to reach an optimal fat-burning range (60-70% of the highest heart rate). From the above, it is a state where he can speak normally but is still very short of breath. Only then can we ensure the efficient fat burning of fat, and will not cause too much burden on the heart.
Therefore, if you want a good fat-burning effect of exercise, you should not let yourself complete the exercise more comfortably, but find an exercise intensity that can make you tired enough but still persist.
Movement is too simple
In addition to the intensity and duration of the exercise, another factor is the body's ability to adapt to the fat-burning effect of a certain exercise method. 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 prolong our body's adaptation to the same exercise as much as possible.
Ignoring the fat-burning effect 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. In some strength training processes, especially some compound movements, it will of course be consumed. Considerable heat.
From the perspective of indirect fat burning, the advantage of strength training is to build muscle and stimulate muscle growth, and 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 only limit to aerobic exercise, but also pay attention to strength training. In addition, regular strength training can not only directly or indirectly burn calories, but also help us shape our body, so as to make our body better .
Neglecting daily activities
There will be some friends who think that they have worked hard to keep exercising, so let them spend it comfortably in their daily life. But we must know that daily activities will occupy every moment of every day. Although these activities are small, they are also consuming calories, and the overall consumption will be considerable. Therefore, don’t underestimate daily activities, and do them consciously, such as being able to walk without riding a car, standing without sitting, etc. In addition, don't think that if you exercise, your daily activities are not important, because the two are the difference between an hour and a whole day in terms of time.
Although sleep does not directly consume calories, it is an important factor affecting the effect of weight loss, because when there is insufficient sleep, the secretion of two hormones will be disturbed, these two hormones are leptin and ghrelin.
Lack of sleep can lead to a decrease in the secretion of leptin, and the normal secretion of leptin will help us suppress our appetite and promote the secretion of fat, so lack of sleep will make it difficult for us to lose weight.
In addition, when lack of sleep, hunger hormones will be secreted too much, so that we unconsciously eat more food, 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 also develop the habit of going to bed early and getting up early instead of staying up late.
Although the premise of effective weight loss is a calorie deficit, it is not simply to eat less and move 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. To adjust the exercise plan according to the situation, but also to develop reasonable work and rest habits, and so on, we can effectively lose weight in various aspects.