Can you lose weight on an empty stomach? mistake! Improve basal metabolism 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. It is true that they will lose their weight quickly at the beginning, but the later the body loses weight, the slower it is, and there are still Signs of a rebound.

Why is this? It turns out that dieting will make the nutrient-rich body suddenly unable to adapt, then the smart body will reduce the calories required for activities to maintain its own minimum calorie requirements. 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. If the basal metabolism is reduced, the muscle mass will bear the brunt. The body will actively consume more muscle to reduce the loss of the body to balance the calorie loss caused by your diet and weight loss. .

Since there is no muscle to help consume fat, the space for fat to survive has increased. More importantly, the muscle has the function of storing water. Once the muscle disappears, the water will also be lost. Therefore, under the illusion of successful weight loss, It is the loss of muscle and water, not the loss of fat. The body that lacks muscle maintenance will become very weak, and the health situation will turn red, not only prone to problems such as high blood pressure and high blood lipids, but also prone to hair loss and gastroenteritis.

To sum up, it is impossible to lose weight by dieting on an empty stomach. Only by actively improving your basal metabolism can you gain a healthier body and a perfect figure. So how to improve basal metabolism? Xiaobian introduces two methods here for everyone to choose.

1 Actively participate in strength training

Since we understand from the above that the low basal metabolism is due to the lack of muscle maintenance, it is a good choice to actively exercise and increase strength training to solve the root cause. On the basis of ensuring 2~3 times of strength training per week, increase the training of large muscle groups, including the training of pectoralis major, latissimus dorsi, gluteus maximus and buttocks muscle group, which can effectively increase the muscles of the whole body and stimulate the muscles of the body. Synthetic, burn fat continuously, burn calories.

In addition, golden compound movements such as squats, deadlifts, and bench presses are also very good choices. They not only take into account the balance of upper and lower limbs, but also ensure the coordinated development of the body and prepare for a perfect body.

2 Adjust the diet structure

The body's basal metabolism is reduced, usually manifested as insufficient body calories, 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, generally choose low GI, high satiety foods, such as mashed potatoes, rice, sweet potatoes and other ingredients. Carbohydrates are the "source of happiness", and if they are not consumed enough, they can easily lead to dizziness and vertigo. Although it is necessary to control calories during weight loss, the intake of high-quality fat is also necessary. Generally, high-quality fats such as nuts and nuts are selected, and 3-5 per meal can be consumed.

In addition, the principle of eating less and more meals must also be adhered to. Not only can it effectively reduce body hunger and continuously enhance satiety, but also prevent the risk of reducing basal metabolism.