So, why don’t you recommend that you lose weight quickly during the weight loss process? So what can I do to make myself lose weight?
First: The necessary conditions for weight loss
If you want to successfully lose weight, we almost all know to achieve our goals from diet and exercise, but the increase in diet control and movement may not necessarily make us thinner, and the condition for making us thinner is that calorie intake is less than consumption. On the surface, controlling diet and increasing exercise are both to meet the condition that calorie intake is less than consumption. In fact, there are many factors that affect calorie balance. In terms of diet, what we need to consider is the whole day's calorie intake rather than the intake of regular meals. In terms of consumption, in addition to exercise consumption, we should also consider daily activities and basal metabolic consumption. In addition to diet and exercise, hormone levels, mood and sleep, etc.
Therefore, during the weight loss process, in addition to controlling diet and increasing exercise, we must also balance other factors so that we can avoid detours during the weight loss process and make ourselves lose more smoothly. Among these factors, a more important issue is persistence, because if we cannot persist, even if we lose weight, we will rebound due to the recovery of our behavior.
In other words, if you want to lose weight successfully, you don’t just lose weight, but keep it after losing weight. If you want to maintain success after losing weight, you still have to persist in working hard, otherwise your weight will rebound.
2: Why don’t you use too much force to lose weight
Speaking of which, excessive force may be an important reason for everyone to lose, or even a key reason, because excessive force means choosing extreme methods, such as dieting, desperate exercise, dieting + desperate exercise. Of course, these practices will make you lose weight very quickly, but the consequences are also obvious, the most obvious thing is that you cannot always insist on such extreme behavior. For example:
1. Dieting
Generally speaking, dieting means keeping your dietary behavior in a state of eating less and not eating if you can. At this time, what we are fighting against is not just the temptation of delicious food, but the nature of eating. When our eating behavior is deprived, our appetite will become stronger. In the early stage of weight loss, our willpower will help us maintain it for a while, but as time goes by, willpower will be defeated. Resuming diet is a matter of time.
However, during dieting, the problems we face, in addition to becoming thinner, will also decrease in metabolism, especially in the case of severe insufficient daily calorie intake. It is mainly manifested as: basal metabolism will be severely damaged, activity consumption (including exercise and non-exercise consumption) will decrease consciously and unconsciously due to physical strength cannot keep up, and food heat effect will also decrease because of little eating. In other words, as you get thinner, your overall calorie consumption will also decrease, and you will gradually become a situation where you eat very little and cannot lose weight.
When we eat very little but cannot lose weight, our self-confidence will be seriously damaged. We will think that our efforts are disproportionate to the return, and thus give up efforts to resume our diet. However, when we resume our diet, the reduced metabolism will not recover immediately. At this time, the calorie intake>consumption will occur, and of course, our weight will also rebound. In addition, there is another thing that is not mentioned that during an extreme diet, muscles will also lose due to nutritional loss, and when the weight rebounds, the muscles cannot rebound with fat. Therefore, after experiencing the process of weight loss, even if the weight is not higher than before, you will look fatter because your body composition has changed, that is, the body fat rate has become higher.
2. Fighting to exercise
From the perspective of weight loss, exercise is just a means to increase consumption rather than a necessary condition. That is to say, even if you can increase your exercise to lose weight, you must control your diet, otherwise exercise will be almost meaningless.Of course, the increase in exercise will increase consumption, which can be combined with diet to improve fat loss efficiency. However, exercise is not the better, the more the better, the reason is as follows:
- The consumption generated by exercise is always overestimated
Compared with diet, exercise produces very little consumption. For example, we can easily eat 5,000 calories of calories a day, but it is almost impossible to consume 5,000 calories through exercise. Therefore, even hard workouts are far less than the calories consumed by a bad diet.
- Exercise will lead to a reduction in daily activities
When we talk about activity consumption, it does not specifically refer to exercise consumption, but also includes non-exercise consumption, that is, daily activities consumption. In comparison, the consumption generated by daily activities is more and more important. This can be clearly seen from the data.
For example, the calories consumed by one hour of exercise are 400 calories. After a week, even if you don’t rest, you only exercise for 7 hours. The overall consumption is 2,800 calories. What’s more, we cannot guarantee and do not recommend that everyone exercise every day, because we have to leave time to recover. The non-exercise consumption is scattered during any time remaining within a week. Although the consumption generated by each small thing is very small, it is more substantial after accumulation.
However, after exercise, we will consciously reduce the amount of daily activities due to compensating our minds, such as being able to sit or not standing, driving or walking, using tools, not doing housework by ourselves, etc. In addition, the fatigue after exercise will also invisibly reduce our daily activities, which will affect non-exercise consumption.
Therefore, although excessive exercise can produce relatively considerable consumption, it will also reduce daily activities consumption. In contrast, overall activity metabolism will be reduced due to the reduction of non-exercise consumption.
Of course, if excessive exercise is caused by excessive exercise, then the impact will not only be on the consumption of activities, it will pose a threat to our health.
3. Emotion and Sleep
From the surface, dieting and desperate exercise only affect calorie intake and consumption, but there are two factors that will be affected by this, that is, emotion and sleep.
During dieting and exercise, the body is under great pressure. However, when we see that the weight changes less than we expect, anxiety will arise. In this case, the cortisol level will increase, and the higher level of cortisol will affect the decomposition of fat, which will lead to difficulty in reducing fat in and the occurrence of centripetal obesity in .
In addition, excessive diet control and excessive exercise will also affect sleep. We will be unable to fall asleep due to hunger. Even if we fall asleep, we will easily wake up by hunger and affect the quality of sleep. In addition, excessive exercise will also make the brain excited and sleep falling asleep and sleep quality. However, in addition to affecting the normal secretion of hormones, it will also lead to increased food and decreased exercise, which will affect the relationship between caloric intake and consumption.
Third: Adjust your mindset and slowly make yourself thin
From the above factors, losing weight is not just about eating less and moving more, nor is it about losing weight the faster the better. Instead, we must be sustainable and make ourselves lose weight slowly, which is conducive to persistence and weight maintenance. So, what should we do during the weight loss process?
- Put aside the idea of losing weight quickly, accept the fact that you are getting thinner at a healthy speed, and let yourself lose weight at a healthy speed. Generally, you can lose about 4 kilograms a month. Of course, if the weight base itself is not large, the speed will be even lower.
- In the early stage of fat loss, choose one of the diet and exercise first, because at the beginning of weight loss, sudden diet reduction or increase in exercise will break the balance of calories. Of course, if you choose exercise, be careful not to increase your diet due to exercise, nor can you lead to a decrease in daily activities.
- As your weight decreases, your efficiency will gradually decrease. Consider combining diet with exercise, so that you can open the calorie gap again, so that you can become thinner smoothly. Make appropriate adjustments according to your dietary habits. On the premise of ensuring a balanced diet, reduce the frequency of high-calorie foods, evaluate the effect by measuring your weight and adjusting based on this. If possible, it is best to record your diet for reference.
- Choose exercise methods according to your actual situation. Do not consider the fat-burning efficiency of the exercise too much, because the exercise that suits you and like is easier to persist and can better enable you to develop exercise habits. As the habits are developed and the ability is improved, you will unconsciously expand your exercise methods.
- The more exercise the better, the more exercise it is. The frequency of exercise is 3-5 times a week, and it takes about 1 hour each time. You should leave time to recover.
- Adjust your emotions and learn to release stress. Don’t pay too much attention to the speed of weight loss. As long as your weight is falling, it means that the method is effective and it is worth sticking to it.
- attaches importance to sleep, regular work and rest, do not stay up late, and ensure at least 7 hours of sleep a day.
Summary:
There are many factors that affect weight loss. Diet and exercise are just the two most concerned, while other factors are often hidden in the dark and not easily discovered, but they play an important role. In addition, the most important thing in losing weight and losing fat is persistence. If you cannot persist, it means failure. To persist, you should not let your fat loss behavior deviate too far from your habits, whether it is diet or exercise.
Finally, it is important to say that you should also do what you can if you lose weight. Don’t use too much force. Fast weight does not mean you will lose weight for a long time. Only by developing good diet, exercise and work and rest habits, maintaining good mood, and changing your behavior methods can we become thinner and keep going, although this process is relatively long.
Author: October Zhixing
