Can you lose weight if you are hungry? mistake! Improve basal metabolism in order to lose weight successfully

In order to pursue a good-looking figure and lose weight quickly, many people choose to go on a diet and starve their stomachs. It is true that they will lose weight quickly at the beginning, but the slower the body loses weight, and there are still signs of backlash.

Why is this? It turns out that through dieting, the originally nutrient-rich body suddenly becomes unable to adapt, so the smart body reduces the calories needed for activities to maintain its own minimum calorie requirements, and naturally, the basal metabolism will drop sharply.

Seeing this, some people may say that the decline in basal metabolism has nothing to do with weight loss. But in fact, this is not the case. Muscle has a continuous fat-burning effect, so the basal metabolism decreases, and the muscle mass will bear the brunt. The body will actively consume more muscle to reduce body loss and balance the calorie loss caused by your diet to lose weight. .

Since there is no muscle to help consume fat, the space for fat to survive has increased. More importantly, muscle has the function of storing water. Once the muscle disappears, the water will also be lost. Therefore, under the illusion of your weight loss success, It is due to the loss of muscle and water, not the loss of fat. A body that lacks muscle maintenance will become very weak, and the health status will be a red light. Not only are people prone to problems such as high blood pressure and high blood fat, but they are also prone to hair loss and gastroenteritis.

Based on the above, it is impossible to lose weight by starving and dieting. Only by actively improving your basal metabolism can you gain a healthier body and a perfect figure. So how to improve basal metabolism? The editor introduces two methods here for your choice.

1 Actively participate in strength training

Since we understand from the above that low basal metabolism is due to lack of muscle maintenance, active fitness and increased strength training are good choices to solve the root cause. On the basis of ensuring strength training 2 to 3 times a week, increase the training of large muscle groups, including the training of pectoralis major, latissimus dorsi, gluteus maximus and buttocks muscle groups, which can effectively increase the muscles of the whole body and stimulate muscle growth. Synthesis, continuous fat burning, and calorie consumption.

In addition, golden compound movements such as squats, deadlifts, and bench presses are also very good choices, not only taking into account the balance of upper and lower body strength, but also ensuring the coordinated development of the body and preparing for a perfect body.

2 Adjust your diet

The body's basal metabolism is reduced, usually manifested as a calorie deficit, so we must adjust the proportion of protein, carbohydrates, and fat in the diet. Generally speaking, protein: carbohydrate: fat = 6:3:1.

High-quality protein is widely found in meat, such as chicken breast, beef, eggs, etc. After a sufficient amount of protein is consumed, there is no need to eat snacks. Carbohydrates must be controlled, and generally choose foods with low GI and high satiety, such as mashed potatoes, rice, sweet potatoes and other ingredients. Carbohydrates are the "source of happiness", if the intake is insufficient, it will easily lead to dizziness, vertigo and other situations. Although calorie control is required during weight loss, the intake of high-quality fat is also necessary. Generally, nuts, nuts and other high-quality fats are selected, and 3 to 5 nuts per meal are sufficient.

In addition, the principle of eating less and eating more must also be adhered to. Not only can it effectively reduce the sense of hunger in the body, continuously enhance the feeling of fullness, but also prevent the risk of a decrease in basal metabolism.