For those who have not succeeded in losing weight, it is possible that you have adopted the wrong method of losing weight and have fallen into the misunderstanding of losing weight. This involves a core question: whether to lose weight is to lose fat or to lose weight.

In daily life, many people are not satisfied with their bodies and are trying to lose weight. Among the many people who lose weight, some people have achieved good results in losing weight, while others have failed to lose weight. What is the reason for this? For those who have not succeeded in losing weight, it is possible that you have adopted the wrong method of losing weight and have fallen into the misunderstanding of losing weight.

1, exercise

Before losing weight, we should be clear: What is the purpose of our weight loss? Are we dissatisfied with our weight, or are we dissatisfied with our body shape? This involves a core question: Is weight loss a fat loss or a body shape? Lose weight. For fat people, there is no doubt that it should be the former. One kilogram of fat is much larger in volume than one kilogram of muscle, so the purpose of our weight loss is to lose fat, gain muscle and build muscle. In the process of slowly getting rid of fat, I believe that the weight will also gradually decrease. Therefore, it is recommended that while you insist on weighing yourself every day, it is also best to buy a measuring tape to measure the changes in your waist circumference.

When it comes to exercise to lose weight, fitness in the gym can be roughly divided into three steps: warm-up, anaerobic exercise and aerobic exercise. Warm-up is a very important link, especially in winter. If you do fitness without proper warm-up, it is very easy to cause sprains or strains of ligaments or soft tissues. Before formal exercise, jog on the treadmill at a speed of 10 for 10 to 15 minutes, as long as the body sweats. After warming up, do a set of full-body stretching exercises to move your body's joints and ligaments.

Next is anaerobic exercise, which is what we often call strength training and equipment training. Personally speaking, doing 40 to 60 minutes of anaerobic exercise followed by an hour of aerobic exercise is the most effective for fat loss. The theory is that anaerobic exercise can first consume the glycogen stored in the muscles, and the energy consumption lasts for a longer time. In this way, long-term aerobic exercise is more conducive to the rapid decomposition of fat. As a fat person who aims to lose weight, I have always insisted on "small weight, more reps". When doing strength training, the weight added is not large, but each set is done more times.

Finally, it is my favorite and the most fat-consuming aerobic exercise. The only trick to doing aerobic exercise is to persist for 40 to 50 minutes and maintain the heart rate within a certain range. The choice of aerobic exercise also varies from person to person. You can choose any one you like from running, swimming, or spinning to do fat-brushing exercises! My favorite is spinning, which not only does less damage to the knees than running, but also Accompanied by various dynamic pop music and led by coaches, it makes people very motivated and is the easiest aerobic exercise to stick to. Moreover, the number of calories burned per unit time of spinning is much greater than that of running. It is the best choice for many people to quickly get into shape in the short term.

2, diet

First of all, avoid late-night snacks, fried foods, sugary drinks, and snacks. These four reasons for fasting are that they are all wrong eating habits. First of all, late-night snacks are usually eaten shortly before going to bed, because they are digested during sleep. The function will slow down. Putting undigested things in the stomach the night before can easily cause stool or constipation. Fried foods, drinks, and snacks may not seem to have much weight, but their calories are surprisingly high! A serving of salty crispy chicken has 5 to 600 calories, a can of curved bottle of Coke has about 300 calories, and a pack of Potato slices also has 500 calories. If the three are combined in one meal, it will reach more than 1,300 calories, which is close to the human body’s standard intake for a day. What’s more, this is not a meal, so you will eat these in your stomach unknowingly. Even scarier!

You can eat more meat and vegetables, reduce carbohydrate intake, and try to avoid high-sugar drinks and high-calorie foods. Attached is a diet chart of my own:

Breakfast: one egg, a bowl of millet porridge, a slice of ham, and a sesame seed cake

Lunch: two taels of rice, vegetables and meat as you like, all you can eat.

Dinner: 2 taels of rice or the same amount of noodles, vegetables and meat as you like, 70 to 80% full.

Extra meals: all kinds of fruits, free in the morning, afternoon and evening. If conditions permit, you can drink some skim milk or eat some beef.

In addition, you must pay attention to rest while eating properly, try to fall asleep before 12 o'clock in the evening, and ensure 8 hours of sleep every day. This is very important. If you stay up late during the plateau period a few months ago, your weight will definitely rebound the next day, and lack of sleep will seriously affect your physical strength in the gym, which will greatly reduce the fat loss effect.

For people who want to lose weight, they must first understand that weight loss cannot be accomplished overnight, and it is not a long-term process. In addition, it is also important to choose a weight loss method that suits you. Eating more foods with lower calorie content and formulating a reasonable diet plan for ourselves within a week will help us lose weight successfully.