Weight loss, are you still on a diet stupidly? Excessive reduction of calories will always make the body deep in famine. In order to better solve the famine, the body will actively dissolve the excess energy-consuming organs, and you will also have the whole body muscle dissolution and drop Obesity may occur in severe cases, such as hair, iron-deficiency anemia, etc., which damages physical and mental health and causes various diseases.
If you are still losing weight based on apple meal replacement and only eating vegetables, it means that you have long been trapped in the wrong concept of dieting. Scientific research to lose weight is not to reduce calorie intake too much, or a single diet, but to balance nutrition, manipulate the effective caloric range, and make the body healthy and thin.
Diet can't lose weight, 4 ways to help you reduce your body fat rate and become thinner successfully!
1. The calorie intake is not less than 1200 calories
The daily metabolic value of your body is generally between 1100-1300 calories. In order to better prevent the body from falling into famine, you must ensure that your daily hair The calorie intake must exceed the metabolic value, and also lower than the body's total metabolic value.
The total metabolic value of your body is generally between 1800-2200 calories. Then, your daily caloric intake must exceed 1300 calories and less than 1800 calories. This can prevent overcapacity of calories and cause a calorie gap. Let the body shape gradually become thinner.
2. Halve the intake of dinner
The sugar content of dinner ingredients is relatively high, and carbohydrates will promote the increase of blood sugar level, which will cause the deposition of body fat. .
Many people choose not to eat dinner to lose weight,However, eating only fruits and vegetables cannot meet the body's carbohydrate requirements. When the body lacks sugar intake, the driving force of operation will be blocked, the body will become weaker and weaker, and even dizziness will occur, and the body shape will rebound after repairing the diet.
The appropriate method is: during the weight loss period, the carbohydrate intake of the meal can be reduced. White rice and fresh noodles are classified as fine grains, while black rice, oatmeal, barley rice, millet phone, corn, sweet potato Ingredients and legumes are included in the main meal of miscellaneous grains. It is recommended that the intake of large and small grains is 1:1, and the hunger will last longer, which is conducive to scraping fat and losing weight.
3. controls aerobic exercise
Although aerobic exercise can consume calories to lose weight and make you gradually thinner, long-term aerobic exercise will cause you to lose muscle. You must manipulate the aerobic exercise to lose weight within 40 minutes, so that the amount of body muscle dissolution will be lower.
aerobic exercise weight loss can start from brisk walking and running training. With the improvement of physical fitness and physical strength, gradually increase the compressive strength, and choose fitness exercises such as fly jumping, high leg lift, and interval running. , This kind of high resilience training only takes 20 minutes each time to achieve the actual effect of 40 minutes of running for fat loss. It can also train muscles and prevent muscle loss.
4. Perform a set of strength training the next day
During the weight loss period, it is also very important to add muscle training. Muscle training can increase the fat rate, increase metabolism, and strengthen the physical condition, so that the probability of losing weight after becoming thin will be greatly reduced.
Muscle training can start from weight-bearing squat , lunge squat, plank support, pull-ups and other postures. You can also train at home.Persevere in each posture 20 times, repeating 4 sets can abuse the body muscles.
.
