The 4 major difficulties of exercise to lose weight, how many have you overcome?

Is losing weight hard? Of course hard work! And we can find a very interesting phenomenon, more people who lose weight successfully appear on the Internet, but there are only a handful of people who have achieved weight loss in life. It's so easy for others to lose weight, but why is it so difficult to lose weight yourself?

The following Yuxingjun lists the most common 4 difficulties in losing weight. Let's see where you fell on the road of losing weight, and how to deal with it correctly?

When it comes to losing weight, the first reaction of many people is to eat less. This view comes from our most direct experience of life, because ordinary people think that "fat is caused by eating too much", so "eat less to lose weight". Since "eat less", then starving is the best way.

Under the guidance of this way of losing weight, many people think that the reason why they fail to lose weight is because their will is not strong enough to withstand hunger or the temptation of delicious food.

However, who said you have to be hungry to lose weight! Here are two diet ideas for weight loss:

If you are new to exercise to lose weight, then in the early stage of weight loss, on the premise of adhering to regular aerobic exercise (at least 3 times a week) and a little control of your diet, you can achieve a better weight loss effect. It is not difficult to lose a few kilos in 2 to 3 months.

At this stage, you don't need to be hungry, just do the following:

Less greasy fried food, less snacks (sweet food, beverages, pastries, etc.), lunch and dinner are seven full, appropriate to reduce the amount of carbohydrates (mainly staple food) for dinner, do not eat after 9 o'clock in the evening (of course, supper is prohibited).

If you are not a novice, you can adopt a diet that does not require an empty stomach, such as a low-carb diet, a low-fat diet, a low-GI (glycemic index) diet, and a carbon cycle diet.

In fact, dieters can also find more diets that don't need to be hungry. Those classic nutrition books have long listed them, but we are only acting on life experience, and it is no wonder that we are not hungry!

Some people also exercise and control their diet, but they still cannot lose weight. where is the problem? There must be something wrong with exercise or diet (or both).

Since the weight loss effect involves many influencing factors, it is obviously unbiased to choose only one factor identified by oneself to evaluate the weight loss effect.

Taking exercise as an example, the effect of impact reduction is at least strongly related to the three factors of exercise frequency, exercise duration, and exercise intensity, and it is also related to the plateau period.

Some people do exercise, but not enough time or too low intensity will affect weight loss. For example, square dance aunts, why are there so many people who dance, and few people who are slender? Because the intensity is too low, the body adapts too easily.

Take diet as an example. The so-called control diet must be implemented into specific actions. If you use the "negative calorie balance method", have you really estimated your daily calorie intake and consumption?

In fact, many people still rely on their senses (calorie counting is too much trouble). When faced with a fried chicken wing, we are more willing to tell ourselves by feeling that it is okay to eat this one. Then I thought about it before going to bed, I didn't seem to eat much today. This is the difference between feeling and reality, a lot.

Looking at the bodybuilders who have entered the middle and high-level fat loss, they are likely to buy a special food scale to control their diet. Comparing the two, the gap is obvious, and the weight loss effect is of course different from cloud and mud.

Carefully observe the source of the first two difficulties. Whether the will of the dieter is firm is not the main reason, but the method is incorrect:

You can lose weight without going hungry, but people choose to lose weight on an empty stomach;

Losing weight can be achieved through scientific exercise to consume fat and by implementing good diet control measures, but people neglect to implement exercise and diet plans.

The above two points can almost cover the reasons why most people fail to lose weight. As a result, the repeated cycle of "weight loss-failure-re-weight loss" is formed, until the enthusiasm and confidence of each loser are exhausted. However, people blame this on "their will is not strong enough, or they are too greedy", which is completely different.

That is, the method of exercising to lose weight is not correct, resulting in ineffective weight loss, thereby undermining confidence, and losing weight after a period of time is ineffective, further undermining confidence, and so on.

Tips: Repeated weight loss is very harmful. Studies have shown that repeated weight loss can cause a decline in immunity, reduce cell vitality, and damage health. Repeated weight loss in women may also affect the normal menstrual cycle.

If we must say that in the process of exercising to lose weight, there is one aspect that needs to be more relied on by people's will to persist, it is probably "persistent exercise".

There is no doubt that exercise will be tiring, especially the intense physical response during exercise, which many people cannot bear. Take jogging as an example. Although everyone knows that jogging is good for health, no one really wants to experience the feeling that their heart is about to jump out of their chest and they are out of breath.

There is almost no room for reconciliation between this "exercise tiredness" and "good weight loss effect". That is to say, there is no such thing as "easy, lazy, comfortable exercise to lose weight".

And to a large extent, there is a positive correlation between the quality of the weight loss effect of exercise and the degree of "exertion fatigue". Therefore, it is necessary to be mentally prepared for "exercise will be tiring"!

Is there a way to ease the uncomfortable movement response?

(1) Step by step. Start with the amount and intensity of exercise that is acceptable to you and gradually increase it.

(2) Starting from your actual weight loss goal, formulate an exercise program that suits you. For example, if your goal is only to lose weight, moderate and low-intensity aerobic exercise can be achieved, and there is no need to regard how fast you run as a goal.

(3) Exercising more, the body's adaptability can be improved, and it can also relieve the discomfort of exercise. Taking running as an example, the reason for panting and beating wildly is due to poor cardiopulmonary capacity. With the improvement of the level of cardiopulmonary function, this situation can be greatly alleviated, and when the exercise feels good, it will even feel easy to run.

(4) Adhere to exercise for a long time and develop exercise habits. With the improvement of exercise and fitness level, exercisers will continue to receive positive feedback, so that people can start to enjoy the fun of exercise.

"Exercise to lose weight" is indeed not easy, but as long as you can work hard to overcome these difficulties (even if it is only one of them), you are likely to become an enviable weight loss success. Now is the time to act!

【Extended reading】

After losing weight successfully, there are 4 states of happiness, and those who can reach the third level are fitness experts!

What changes will regular exercise bring? Two profound changes, far beyond the realm of weight loss!

Royal Fitness