To lose weight, once you make these mistakes, you will not lose weight even if you eat less and move more

On the way to lose weight, many friends found that they were heartbroken in order to lose weight, but they did not achieve the results they wanted. Why is this? Isn't losing weight just keeping your mouth shut and opening your legs? Why can't I lose weight even though I have done it myself?

In fact, to explain this phenomenon in one sentence, that is, the heat gap does not appear, or a new balance or even the emergence of heat redundancy after a brief appearance has led to the emergence of the rebound phenomenon. Because the existence of a calorie deficit is a prerequisite for effective fat loss, it is meaningless to talk about diet control or exercise without calorie deficit.

So, what did we do wrong in our weight loss process so that the calorie gap didn't show up? This phenomenon is summarized from the following points.

First: the reduction of basal metabolism due to excessive control of diet

Reasonable dietary control is to control the overall caloric intake through the adjustment of the dietary structure, so that the caloric intake can meet the metabolic needs without being excessive. Two common mistakes in this process are dieting and fasting.

Let's talk about diet

Excessive dieting can make us lose weight at a rapid rate in a short period of time, but it cannot be maintained for a long time and it is easy to rebound. The reason for this is that when the diet occurs, the calorie intake will decrease sharply. Although the daily calorie intake is not satisfied with the metabolic needs, the basal metabolism at this time has not kept up with the sudden calorie intake. Therefore, the daily calorie consumption is maintained at a basically stable state, so there is a calorie deficit in the early stage of dieting and it will not be very small, so we will lose weight quickly.

However, as the time of the dieting behavior increases, the basal metabolism will slowly respond and decrease, so that the calories will be in a new balance, and there will be a situation of eating very little but not losing weight. . This is not to mention that excessive dietary control will lead to loss of control and recovery of diet. At this time, the problem arises. The basal metabolism that has been reduced cannot be restored to its previous state immediately with the recovery of diet. Calorie redundancy will lead to a rapid rebound in weight, and ultimately dieting and weight loss will fail.

Let's say fasting

Fasting is also a method that many friends often take in the process of losing weight, such as skipping breakfast or dinner. So can this approach make us lose weight? Not necessarily, because what we mean by diet control is to limit the overall caloric intake throughout the day, not a specific meal, even skipping a meal does not necessarily mean a reduction in overall daily calorie intake.

And studies have shown that eating a good breakfast can help control your overall calorie intake throughout the day. Therefore, during the fat loss period, breakfast must be eaten and eaten well. And skipping dinner is also the practice of many friends, but skipping dinner means having to endure hunger for a long time (from lunch to the next morning), this hunger will not only make you Eating more will also make our body cherish the hard-earned calories and store them up, which will lead to more daily calorie intake in the case of fasting, so as to want the overall Not only is the caloric intake not controlled, on the contrary, it is very likely to be higher.

Second: How should we control our diet to achieve the goal of effective fat loss? First, we should understand our basal metabolism, and then adjust our diet to limit overall calorie intake.

First of all, let’s look at basal metabolism. From the perspective of calorie consumption, basal metabolic consumption will account for about 60% of the overall calorie consumption. Therefore, basal metabolism is the main way of calorie consumption, and the reduction of basal metabolism directly means that daily calorie consumption will be reduced. Therefore, in the process of diet control, what we have to do is to satisfy our basal metabolic needs, so how can we know what state our metabolic needs are? We can participate in the following table to roughly estimate our basal metabolism.

After understanding our own metabolic needs, we need to arrange our own diet according to our own metabolic situation. The first thing to do is to adjust the diet structure and limit the overall calorie intake on the premise of ensuring a comprehensive and balanced nutrition. Pay attention to be as comprehensive as possible in terms of food types. In general, the ratio of our intake of carbohydrates, fats and proteins is 5:3:2, rather than directly discarding which one. Then we arrange our own diet according to this ratio and food calories.

Third: about sports

In the process of fat loss, exercise is not a necessary condition, and the effect of exercise in reducing fat is far less than that of diet control. But its function is that it allows us to actively consume calories, so that the process of fat loss is relatively simple. Not only that, a reasonable exercise arrangement can not only allow us to directly consume calories, but also indirectly increase calories by improving metabolism. consumption. In addition, reasonable exercise, especially strength training, can play a role in shaping, so that we can have a good body.

However, in the process of exercising, many friends will also make a small mistake, that is, they will think that they do not need to control their diet after exercising. The first thing to say is that insisting on exercising can indeed make us not too harsh in terms of diet, but we must know that in order to effectively lose fat, reasonable control of diet must be a prerequisite. It is basically meaningless to achieve fat loss through exercise, because we cannot guarantee the existence of a calorie deficit.

In addition, in the choice of exercise methods, we cannot adopt a single form, because we cannot ignore the special adaptation of the body to a certain exercise. The efficiency of fat loss will gradually decrease or even stagnate, so if you want to improve the efficiency of fat loss through exercise, the most effective way is to adopt the method of cross exercise, so as to prolong the adaptation time of the body to these exercises.

Not only that, but also don’t ignore strength training in the process of fat loss. Strength training can not only help us shape our body, so as to make our body better, but also stimulate muscle growth, thereby improving basal metabolism, and the improvement of basal metabolism means that The increase in daily calorie consumption, so from a long-term perspective, proper strength training is more conducive to fat loss.

Fourth: other influences

In addition to diet and exercise, we also need to pay attention to other aspects, such as daily activities, such as sleep.

From the point of view of daily activities, although it may not be valued in terms of calorie consumption, what we need to know is that daily activities exist in a period of time throughout the day, if the calories consumed by these daily activities add up to It must be a considerable number. Therefore, we should not think that we are actively exercising, and we can make ourselves more comfortable in our daily activities.

From the perspective of sleep, although sleep cannot directly consume calories and play a role in reducing fat, it is an important factor affecting the results of fat loss. Good sleep can allow us to better control our diet to limit overall calories. intake, and it will give us energy to exercise more efficiently.

Summarize:

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