When you are on the way to lose weight, although weight is not an absolute goal to measure the effect of weight loss, for most friends, observing changes in weight is still a commonly adopted evaluation method. So, in the process of weight loss, we know that weight loss cannot be too fast, because this involves health issues. From the perspective of weight loss, it will also involve the problem of basal metabolic rate. If the weight loss speed is too fast, not only It will affect health and cause damage to the basal metabolic rate, which will quickly enter the plateau phase. At this time, if the previous method is adopted, the weight will no longer drop. So, how to lose weight safely?
First: a safe weight loss rate suitable for most friends
Therefore, in the process of weight loss, the first element is to ensure health, and then the weight is gradually reduced. Then, a reasonable rate of decline For how much? Under normal circumstances, it is recommended that everyone lose weight about 0.5KG a week. From the perspective of calories, to lose weight effectively, the core is to create a calorie gap, so from the perspective of calorie gap, as long as it can achieve 500 kcal The calorie difference is , then the goal of losing 1 catty per week can basically be achieved.
If you want to achieve a calorie difference of 500 calories, you can start with diet alone, or you can cooperate with exercise. If you simply control your diet, you need to reduce your intake by about 500 calories a day. If you cooperate with exercise, in diet It can reduce the intake of about 300 kcal, and then increase the consumption of about 200 kcal through exercise. In fact, it is not difficult to do this. For most friends, the difference lies in whether they can stick to it.
Second: Most friends are actually not very fat
However, from a numerical point of view, a weight loss of about 1 catty a week is more suitable for people with low weight base. Many friends of lose weight not because they are fat, but because they are dissatisfied with their figure or current weight, and always want to lose weight, but for this group of people,The weight loss rate will be slower. At this time, if you want to lose weight faster, then you need to be too strict in your diet or reach a diet state. The result at this time is that there will be a decline in metabolism, which makes it difficult. Thin down again.
At this time, if you want to lose weight again, you need to further reduce your calorie intake, and then the basal metabolic rate will decrease again. The final result is a vicious circle, eating very little and unable to lose weight, and Excessive control of your diet will also lead to muscle loss, and then you will become the kind of physique that is fattening by drinking water. Not to mention that the most serious consequence you face is malnutrition and loss of health.
Third: For people with a large weight base
Weight loss rate is actually a relative concept, compared with people with a small weight base, the weight loss rate of people with a larger weight base It will be faster. For people with a large weight base, it can actually increase the speed of weight loss, because if you lose 1 catty in a week, the process will be very slow. From the perspective of body shape, you will not feel it. Obvious changes, and for them, losing 1 catty a week is a breeze, so at this time this goal will become a goal that can be accomplished without much effort, and they will slack off psychologically.
So, for people with a large weight base, what if you can safely lose weight? You can use your current weight as the base. loses 0.5-1.5% of your weight every week. At this time, the larger the weight base, the faster the weight loss will be , and the closer to the upper limit. Of course, during this process you need to strictly control your diet and endure hunger. But if you are taking this matter seriously, when you see your weight change rapidly, you will increase your self-confidence and persevere better, including fighting the hunger you have to face.
Fourth: What needs to be done during weight loss?
1. Reasonably control the heat gap
Creating a heat gap is the prerequisite for you to lose weight.So you need to control your diet. If you are more precise, you need to calculate your basal metabolic rate and evaluate your activity index, then calculate your daily consumption, and then subtract 500 calories from the value obtained. (For most people, the calorie gap is about 500 calories, and for obese people, it can be higher), which is the total calories you want to consume.
So, how do you calculate your basal metabolic rate? There are many formulas, we can search by ourselves. The following is only one of them. It is more suitable for the Chinese public:
Cardinal metabolic rate: male [48.5*weight (kg) +2954.7]/4.184; Cardinal metabolic rate: Female [41.9*weight (kg)+2869.1]/4.184
Activity index:
sedentary people who do not exercise: 1.2
sedentary people who can exercise: 1.375
can exercise every week 4- People who exercise 5 times: 1.55
People who can exercise 6-7 times a week: 1.725
From the above values, you can calculate your daily calorie needs. The formula is: basal metabolic rate * activity index, obtained The value-500 kcal is the total calories you need to consume in a day.
2. Appropriately control carbohydrate and pay attention to protein intake
In the process of diet control, many friends will reduce the intake of carbohydrate, but ignore the intake of protein. In fact, The more you control the carbon water, the more you should pay attention to the intake of protein, because at this time, besides serving as a raw material for muscle synthesis, protein also provides energy for the body.
However,Cutting carbon water intake does not mean that the lower the carbon water, the better. Under normal circumstances, it is recommended that the intake of carbon water be between 45-55% of the total daily caloric intake; in terms of grams, at least 130 grams a day should be taken The carbohydrate and protein intake should be about 35% of the total calories. In terms of grams, at least about 90 grams of protein a day should be consumed, and it is best to arrange them for three meals a day.
3. Emphasize strength training
The role of strength training can increase your own muscle mass, and use it to increase your basal metabolic rate, increase your lean body mass, and make you easy to lose weight Physical fitness, and can help you shape your body shape, so as to make your figure firmer and more linear.
Of course, in the process of strength training, it is necessary to focus on compound movements and focus on large muscle groups, so that the overall training efficiency can be improved, and the whole body can be developed in a coordinated and even manner.
4. Aerobic exercise and daily activities cannot be ignored
Compared with strength training, the fat burning effect of aerobic exercise is more direct. In the process of fat loss, although exercise consumption is not occupied Leading role, but in conjunction with diet, you can relax your diet appropriately and make it easier to stick to it.
In addition, daily activities can also consume considerable calories, but they will be ignored, because daily activities will be scattered in various time periods of the day. If you consciously increase daily activities, the accumulated consumption will be considerable throughout the day. , Even more than the consumption of active exercise. So don't think that you can lie down comfortably after exercising. From the perspective of calorie consumption, daily activities are equally important.
Summary:
Weight loss speed is a relative concept. Compared with people with different weight bases, people with larger bases will lose weight faster (and it is very necessary to be faster),For people with a small weight base, it will be relatively slow, and for people who are not obese, it will be slower. So when you have weight loss awareness, you should face your weight and figure, and see if you need to lose weight, rather than blindly.
People with a large weight base lose weight for their health, those who are slightly obese lose weight to make their bodies better under the premise of health, but people who are not themselves lose weight only to satisfy their own psychological desires, for this kind of people Speaking, you must face your weight and figure, accept yourself, if you are always dissatisfied with your figure and go to lose weight, then you will lose not fat, but your own health.
Author: October Zhixing
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