First: How does the body prevent us from getting thinner?
If the fat loss behavior is effective, it needs to be solved from the perspective of calorie balance, that is, to break the current state of calorie balance and make daily calorie intake reach a state of 1. Confrontation on calorie intake In the process of fat loss, controlling diet is almost a must-do. The purpose is to limit daily calorie intake, so that the appearance of calorie gaps can be possible. However, controlling diet is not easy. In this process, in addition to facing physiological hunger, we also have to face psychological hunger. This feeling of hunger will constantly stimulate our appetite, making it difficult to control diet. In addition, when daily calorie intake is insufficient, the body will fight our efforts in a way that increases hunger, which will lead to a stronger appetite. At the same time, when daily calorie intake is insufficient, the body will seize the rare opportunity to eat to store calories more actively, because the body will not distinguish between us and consciously control it. It will only feel threatened from it. In order to ensure survival, we will store calories more actively after we eat for emergencies. That is, in the process of controlling diet, the body will fight our efforts by increasing hunger and storing calories more actively, which will not only make controlling diet difficult, but also make the actual calorie storage higher than expected. 2. Confrontation on calorie consumption In addition to dietary confrontation, the body will also fight against our efforts by reducing unnecessary consumption, because when calorie intake is insufficient, the body will feel threatened, thereby reducing unnecessary consumption. At this time, the basal metabolism of will decrease, and the body will also feel fatigue, which will reduce activity consumption. That is to say, when the heat gap exists and continues, the consumption generated by the body itself will also decrease, so that the actual heat gap is lower than expected. 3. The body's adaptation to exercise will also lead to a reduction in exercise consumption From the perspective of calorie consumption, exercise (including daily activity) is the only factor that can be decided by ourselves, because as long as there is exercise behavior, it will be accompanied by consumption. This is also the reason why everyone is advised to pay attention to exercise during fat loss. However, as the body adapts, improves its exercise ability and decreases its weight, the consumption generated by the same exercise will also decrease. 4. Summary Usually we can see that when we work hard to lose fat, the body will actively fight our efforts. This is what we often call metabolic adaptation. From the results, the actual calorie gap will be lower than expected, so the fat loss rate will be lower than expected. Over time, our fat loss rate will become slower and slower. When the reduced consumption of metabolic adaptation offsets the calorie gap, a new calorie balance will appear, and our weight will not drop again, that is, we enter the platform period. So, how can we fight against the body's confrontation during the fat loss process so that we can lose weight faster? When we enter the platform period and our weight drops to our expectations, from the perspective of goals, we need to lose weight further. What should we do at this time? This is exactly the question I will talk about next. To a certain extent, fat loss is actually a game between our behavior and the body. In the end, who can win, so in order to fight against the body, so that we can lose weight smoothly, from the beginning of the fat loss behavior, we must be prepared and actively adjust. From the perspective of method, the following points are mainly involved: 1. The calorie gap is not the bigger the better calorie gap is the prerequisite for fat loss. In the process of fat loss, our behavior is also working hard for the formation of calorie gaps. , but this does not mean that the larger the calorie gap, the better, because we must also ensure the health of our body and maintain a certain fat loss efficiency. If the calorie gap is too large, it will not only affect health, but also affect the final fat loss result. There is no need to say much about health, because when the calorie gap is too large, it will usually be accompanied by dieting. Dieting will increase the risk of malnutrition, which will cause health damage. For fat loss efficiency, when the calorie gap is too large, it will cause serious damage to the basal metabolism and also lead to a decrease in activity metabolism, because we will feel fatigue and weakness, which will reduce daily consumption. Most importantly, we will give up our efforts because we cannot persist. Therefore, during the fat loss process, the caloric gap should be kept within a relatively reasonable range. Generally speaking, at 300-500 calories, such caloric gaps are not only relatively easy to appear, but also will not have an excessive impact on health and basal metabolism, so that the fat loss behavior can be more sustainable. 2. Do not leave the calorie gap completely to diet Just from the perspective of calorie gap, as long as the calorie gap exists, we will become thinner. Therefore, from the method point of view, there seems to be no difference in choosing diet, exercise or diet + exercise, but in fact it is not the case, because we also need to ensure a certain fat loss efficiency, and we must also stick to our behavior for a longer time. From a perspective, the best way to achieve calorie gap cannot be completely handed over to diet. The reasons are as follows: Assume that the calorie gap we want to achieve is 500 calories. If we don’t want to exercise, we just want to achieve it through diet, at this time, the overall daily calorie intake will be 500 calories less than the daily energy requirements (for women, for women, for men, for about 2,700 calories). In this case, we need to endure a stronger sense of hunger, which makes it difficult to control diet. Not only that, when daily energy intake is insufficient, daily consumption will decrease, including a decrease in basal metabolism, a decrease in activity metabolism (caused by fatigue) and a decrease in food heat effect (although this part of the consumption can be ignored, but it does not mean there is no change). very fast. With the decrease of daily consumption, our fat loss speed will become slower and slower, and then enter the platform period. At this time, in order to further reduce weight, we need to further control our diet and cycle until we can't control it and resume our diet. However, when the diet recovers, it means that calorie intake > consumption occurs, and of course the weight will rebound quickly. Not only that, in the process of controlling the diet, the risk of muscle loss will also increase, and in the process of weight rebound, the muscles will not rebound accordingly, so even if the weight returns to its original state, it will make the body fat rate higher and make yourself look fatter. Therefore, the best way to achieve calorie gap is diet + exercise. Although exercise is just an auxiliary means in the process of fat loss, in the process of controlling diet, exercise is a magical assist, because we can increase part of the consumption through exercise (including daily activities). Part of this consumption can offset the reduced consumption due to metabolic adaptation, so that the total daily consumption remains relatively stable. The other part can achieve calorie gap with diet. In this case, you can relax slightly in your diet, which is also conducive to your subsequent persistence. Of course, how to allocate the reduced consumption in your diet and the increased consumption in your exercise depends on your actual situation. For example, you can reduce the intake of 250 calories in your diet and increase the consumption of 250 calories in your exercise. 3. Pay attention to strength training fat loss, the purpose is to avoid muscle loss as much as possible while losing fat. In order to reduce the risk of muscle loss, in addition to a balanced diet, the choice of exercise mode is also important, because in addition to insufficient nutrition, the reasons for muscle loss also have the reduction of stimulation it has to withstand. Therefore, more attention should be paid to strength training in exercise mode, so that good conditions are created for muscle growth. Strength training can also modify body shape and improve basal metabolism. Of course, strength training can also produce considerable consumption and is conducive to fat loss. 4. Planned cheating meal As mentioned earlier, controlling diet is not easy, because we have to face hunger and psychological deficiencies. When the appetite cannot be satisfied, it will become stronger. In order to solve this problem, we must learn to relax plannedly and let ourselves feel satisfied during the eating process, so it is not a bad thing to eat occasionally. In addition, appropriate cheating meal can also relax the body and mind, which is also very important in the process of fat loss, because in the process of controlling diet and persisting in exercise, the body itself is under great pressure. If it is not relaxed, it will lead to continued high cortisol levels. The consequence is that it will be difficult to decompose fat and lead to the occurrence of centripetal obesity (fat belly). And planned cheating meals can help us relieve stress and thus lower cortisol levels. 5. Pay attention to rest and sleep In the process of fat loss, rest and sleep play a very important role. Good rest and sleep will restore and relax the body. It can not only adjust the normal secretion of growth hormone and testosterone, but also reduce the level of cortisol, which can reduce the secretion of ghrein and better control diet, and allow us to have sufficient physical strength to ensure the amount of exercise. Therefore, during the process of fat loss, our exercise frequency should not be too high (3-5 times a week is appropriate), but we should leave time to recover. In addition, we should avoid staying up late and developing regular routines and sleep for 7 hours a day. When you work hard to lose fat, your body will actively fight our efforts to prevent us from becoming thinner. Therefore, during the entire fat loss process, its speed will go through a process from fast to slow. In order to keep losing weight, you must first accept this fact, and then find a suitable method that can make you persist through reasonable adjustments to your diet and exercise. These methods include diet, exercise, mood, sleep and other factors. Only by dealing with these factors can we break through obstacles and make ourselves lose weight smoothly. Author: October Zhixing 2: Second: How to keep losing weight
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