Holidays are over, are you getting thinner or fatter? Every time you gain three pounds during the festive season, it is estimated that many people gain weight.
Yesterday started summer, which means that the season of exposed meat is really here! How can lose weight fast?
Don't believe the so-called "quick weight loss method" circulating on the Internet. Although there are many correct and effective methods, for most beginners who are just starting to lose weight, the wrong method will only make themselves lose more and more fat.
If you want to improve your weight loss efficiency, it is the key to get rid of the following 4 common misunderstandings. Come and see if you have been shot?
1. This meal is too much, why not eat it next time?
When you lose weight, you must have had such an experience. You are obviously controlling your diet, but when you encounter delicious food while shopping, you will also tell yourself that it’s okay to indulge this meal, and why not eat less in the next meal? How to say
, once or twice this is not a problem, but if you do it often, be careful. Because the body is very intelligent, when the body senses that you are playing with it, it will find a way to deal with you.
Specifically, the body needs energy to function properly, which requires you to "feed" food to do it. Even if you eat a lot this meal, the energy is not evenly distributed to the lesser meal:
When the body realizes this, it will work harder to absorb energy the next meal to prevent you from doing it again. You think that calorie intake does not exceed the standard, but fat is more stubborn.
Suggestion: You should have three regular meals under the premise of controlling calories. Eat 7 minutes of each meal to be full. Eat on time and on time, which will help the brain form memory and avoid overeating .
Take the three-meal time of the girl as an example, breakfast is usually served at 7-8 o'clock, lunch is at around 12 noon, and dinner can be eaten about 3 hours before going to bed.
2. Do not eat meat when losing weight, lose weight faster?
In the opinion of most fat friends, eating meat = eating fat = getting fat, is this really true? Of course not.
Because obesity is essentially the result of excessive energy intake, and has nothing to do with specific foods.
In other words, the reason you gain weight is because your calorie intake exceeds your calorie consumption, which is the root cause of your weight gain, and you can't blame "meat" entirely.
As one of the three major nutrients, a certain amount of fat is needed when losing weight. Moreover, meat is rich in protein , the molecular base of protein is large, which will bring you a certain sense of satiety: , like some fish and shrimp meat, chicken breast, lean beef, etc., are all when losing weight. Nice meat selection.
Therefore, we should eat less fatty meat when losing weight. According to China dietary guidelines for residents: should consume 300~500 grams of vegetables and 150~225 grams of meat (including livestock and poultry meat, fish, etc.) every day. shrimp, eggs).
3. Practice wherever you want to be thin, targeted?
The season of revealing meat is coming, many people want to slim belly , so they do sit-ups and curls ; want stovepipe , so they lie on the ground and ride bicycles ...
Thought I could lose belly and leg fat by doing this, sorry, it's not possible.
Because when we exercise , no matter whether local exercise or whole body exercise , the body's metabolism and consumption of fat are all involved in the whole body fat cells, and the whole body is burned.
Therefore, whether crunching or riding a bicycle in the air, the exercise is actually the muscles, and the shaping effect is achieved: will only make your stomach and legs look thicker when the body fat content is very high.
So, you get the idea? Although there is no local fat reduction , local shaping is feasible.
If you want to slim down your stomach or legs, you need to combine aerobic exercise with strength training. If the body fat rate content is high, then focus on reducing fat in the early stage (for example, ensure 3-5 times a week for running/cycling/swimming/jumping exercises, each time for more than 30 minutes), during which you should focus on strength training. All right.
4. Adhere to aerobic every day, fat loss is not effective?
If you are like this, you should have made the following 3 mistakes: Low exercise intensity, single exercise type, and wrong estimation of your TDEE (Total Daily Energy Expenditure).
When you first start exercising, it is recommended to start at a low intensity, in order to allow the body to have a process of adaptation, but if you do aerobic exercise at a low intensity for a long time, it will soon enter a bottleneck period.
If you want a good fat burning effect, it is recommended to control the heart rate to 70%-80% of the maximum heart rate , that is, to control the heart rate to (220-age)*70%.
In addition, it is also recommended that you change the form of exercise regularly. A single exercise mode for a long time will also cause the body to produce " adaptive ": This adaptability is manifested in that when you exercise more, the body will increase your Appetite , when you diet , the body will reduce consumption, which is the main reason for the emergence of the platform period.
Therefore, at this time, you need to adjust your weight loss plan, such as increasing the exercise time, jogging into swimming, simple aerobic into aerobic + anaerobic and so on.
The last thing I want to remind you is that it is more critical to exercise properly and control your diet. Eating and drinking after exercise will also offset your exercise consumption and lead to fat accumulation.
Be sure to keep your mouth shut.
