Lose weight for amateurs, lose body fat for professionals! 4 ways to make you lose weight!
There is a saying in the fitness circle: the layman loses weight, and the expert loses body fat. This sentence means: the real purpose of losing weight is to reduce body fat, not to lose weight.
However, many novices will choose the wrong method in the process of losing weight. They will choose diet pills, meal replacements or plastic wrap to lose weight to reduce their weight, regardless of whether their body fat rate has decreased and whether it is harmful to their health.
The final result is that although the weight has dropped in a short period of time, the change in body shape is not obvious. When you stop the original weight loss method, the weight quickly rebounds back, and the body becomes fatter than before.
This is the wrong way to lose weight, you are losing body water or muscle. The loss of water will cause the body to not have enough power to operate, and the weight will be regained after sufficient water is added. Muscle loss will reduce the body's basal metabolism, reduce daily calorie consumption, and you will become fat-prone.
Only by losing excess body fat and keeping your body fat rate within the standard range can you truly regain a slim body. So, losing weight is worse than losing fat! We need to choose the right method to reduce body fat, lose bye-bye meat, elephant legs, belly and waist!
Here are a few ways to consume fat, and you can lose weight in 90 days!
- The daily calorie intake should not be lower than the basal metabolism
Reasonable calorie control can make the body create a calorie deficit and promote fat consumption, but excessive reduction of calorie intake will inevitably cause the body to fall into famine. At this time, the body will give priority to breaking down the energy-consuming army-muscle, not fat.
We need to ensure that the daily calorie intake is greater than the body's basal metabolism, rather than arbitrarily choosing to diet, which is only a few hundred calories per day. For daily calorie intake, boys need more than 1400 calories, and girls need more than 1200 calories, in order to provide the body with the most basic nutrients and have enough power to operate.
- Divide into multiple meals
After controlling your calorie intake, you will definitely feel that your hunger has become stronger. At this time, it is easy for you to overeat and affect your weight loss progress.
During weight loss, you can change three meals to a multi-meal diet, and divide the three meals into five meals, such as adding fruits or boiled eggs to snacks, which can reduce the appearance of hunger and allow the body to maintain digestion. The state of operation increases calorie consumption.
3, choose systemic aerobic exercise
Don't choose partial weight-loss movements, because partial weight-loss methods do not exist. The consumption of fat is systemic, while the calorie consumption value of local slimming movements is very low, and the fat-burning effect is even lower.
For example: in order to lose your stomach, you do 100 or 200 abdominal crunches every day. After a period of time, you will find that your waistline has not only not lost weight, but has become thicker, and your lumbar spine will also be sore and hurt your health. This is because the movement Caused by inability. When crunching, the muscle fibers of the waist and abdomen grow, and the fat covers the muscles, and you will feel that the waist and abdomen become thicker.
Instead of choosing local training exercises, it is better to choose systemic aerobic exercise, such as jogging, skipping rope, stair climbing, playing ball, swimming, etc. The calorie consumption will be much more efficient for abdominal crunches, and each 40 minutes can promote the decline of body fat rate .
- Be patient
Losing weight is not something that can be achieved overnight, it requires enough stamina to persevere. Don't always think about losing 20 pounds in 10 days and regaining a slim figure. This is unscientific and unobjective.
Most of the ways to lose weight quickly are harmful to your health. Too fast weight loss will lead to loose skin and impaired immunity. The weight loss cycle generally lasts for more than 90 days, so that the body can gradually lose weight, let the body cells slowly remember the weight after losing weight, and reduce the chance of rebound!
Further reading:
Adhere to 5 good habits to improve the efficiency of fat burning and make you lose weight faster than others
Envy Lan Yingying's vest line figure? Just do these, you can also have the vest line of the goddess
What are the benefits of continuing to run? Huang Lei runs 5 kilometers a day and loses 12 pounds in half a year
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