As the saying goes, the greater the hope, the greater the disappointment. Some people want to become a big fat man at once, while others want to lose weight. This unrealistic desire is impossible, especially for those who lose weight.
Many people have an illusion: when you see a well-known internet celebrity weight loss star, you lose dozens of kilograms or hundreds of kilograms at a time, you will feel that you will never lose much.
In fact, losing weight too fast may not be a good thing. If you do not have the correct way to lose weight, it may cause harm to the body. In severe cases, it may threaten your life. It is very important to set a reasonable weight loss goal.
1 Maintain a reasonable expectation value
The basic principles of weight loss are: adjust your diet, control your diet, exercise appropriately, and do the above points to reduce your weight relatively. Reasonable weight loss should be determined based on your own physical fitness, age, bone size, physical condition, etc.
If you want better weight loss results, diet is a very important aspect. Controlling diet does not mean dieting alone, but requires three aspects: low calories, high metabolism, and high satiety. Generally speaking, high fiber food has low calories. It is recommended to chia seed , konjac powder and other foods. It can also enhance satiety while reducing calories. Fruit and vegetable enzymes, angelica, sea buckthorn, compound probiotics and other substances can help intestinal peristalsis, accelerate metabolism , reduce fat accumulation, and you can also supplement more in daily life. If supplementing alone is troublesome, you can directly use Guhe Qingyuan, which can directly meet the above three requirements.
2 The requirement for weight loss is not high, 5%.
study shows that obese people who lose 5% of their weight can significantly increase the sensitivity of fat tissue, liver and muscle to insulin , improve the function of islet B cells, and thus reduce the risk of diabetes and heart disease .
3 Reasonable weight loss speed is also important
The best speed of weight loss varies from person to person, with an average weight loss of 2-4 kg per month. There are three main processes for weight loss: one is a stable weight reduction, a weekly decrease of 0.5-1 kg; the second group does not significantly change within 1 to 2 months of weight loss, and then begins to decrease, and the speed is faster; the third stage of rapid decline, then enters a stage, and then begins to decline again.
Therefore, when people who lose weight find that they lose weight slowly, they must not worry or give up. As long as there is a suitable method, the weight loss process will get better.
4 The goal is divided into three stages
Although setting 5% goals, it is not a simple thing. You can break these goals into smaller goals and behaviors, which can enhance your confidence and courage.
Initial stage
Let yourself start to act immediately, but it needs to be done very little, such as: reduce a piece of meat, get off at a station, and walk home.
Middle section
Turn behavior into a habit and must be maintained for a long time until it is fully formed. Once you have a habit, you can fundamentally solve your obesity problem, so that it can be maintained for a long time.
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habit-led behavior can gradually and strictly control diet and moderately increase the difficulty of exercise.
The weight loss instructions in most countries make losing 5%-10% within half a year the primary goal of weight loss. In fact, in the early stages of weight loss, you can lower your goals, so you will have more confidence and more motivation.
If you have any weight loss questions, you can send them to Professor Chen Wei by email. Professor Chen will answer your questions regularly.
