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Most people think that they can lose weight by keeping their mouths shut, opening their legs, and persevering. But is this really reliable? Can you really lose weight?
However, I want to pour cold water on everyone: don't be stupid, you can't lose weight by eating less and exercising more!
2 common ** misunderstandings, I hope you can correct them in order to improve the speed of fat burning!
1. Eat less = diet? Be careful of malnutrition, the body falls into famine, actively reduce the body's basal metabolism, and the fat-prone constitution patronizes you.
Many people think that they can lose weight by eating less, so they do not eat staple foods, do not eat meat foods, and only eat vegetables and fruits every day. At the beginning, the rate of weight loss is ideal, but in the long run, the rate will get worse and worse.
This is because the body is unable to consume enough protein and carbohydrates for a long time, resulting in a lack of nutrients in the body, blocked metabolic power, and the body begins to fall into famine.
In order to maintain the survival of the body, the body will actively give up some unnecessary calorie consumption, which means that while you eat less, the body also reduces calorie expenditure.
As a result, you will have hair loss, anemia, muscle loss and other phenomena, your complexion will begin to deteriorate, people will become weak, brain reaction speed will decrease, severe anorexia will occur, girls are prone to amenorrhea, the whole person's resistance will decrease, easy to get sick, and easy to gain weight will gradually patronize you.
Scientific approach: reasonably control calorie intake, reduce calories by no more than 400 kcal per day, and the daily caloric intake must be greater than the basal metabolic value, that is, it must be greater than about 1200 kcal.
At the same time, we also need a balanced nutritional intake, a diversified diet, and a balanced intake of protein (eggs, dairy products, fish, chicken breast, etc.), carbohydrates (rice, potatoes, beans, brown rice, corn, etc.), fat (olive oil, avocado, etc.), rather than simply eating boiled vegetables. We need to supplement at least 150g of carbohydrates and about 80g of protein every day.
2. More exercise = more aerobic exercise? Be careful of muscle breakdown, the body's basal metabolic level decreases, and the fat-prone constitution patronizes you.
Many people will choose aerobic exercises such as running, aerobics, and walking during the **period, which can indeed have a fat-burning effect at the beginning. However, long-term aerobic exercise will not only break down the fat on the body, but also lead to the loss of muscle in the body.
Muscles, on the other hand, are the lean tissues of the body and an energy-consuming army. Once you lose muscle, your body's basal metabolic level will decrease, your daily calorie consumption will be much worse than before, and your fat loss efficiency will become worse and worse. For every kilogram of muscle lost in the body, calorie expenditure drops by 50-70 kcal.
When you stop exercising, your activity metabolism decreases, and after returning to your normal diet, your calorie intake increases, and soon your weight will gain back. Such a method of exercise is not easy to last.
Scientific approach: Reasonably control the duration of aerobic exercise, studies have found that the time of each aerobic exercise is controlled at about 40 minutes, and the amount of muscle decomposition is very small.
In addition, we can gradually increase the intensity of exercise to avoid muscle loss. With the improvement of physical fitness, we can control more high-intensity exercises, such as skipping rope, interval running, HIIT interval training and other training, such high-intensity exercises can effectively prevent muscle loss and burn fat better.
Finally, before doing aerobic exercise, we can also add strength training to improve our muscle mass, strengthen our basal metabolism, and improve fat burning efficiency.
That is to say, when we are working out, we can combine strength training with aerobic exercise, so that your body curve will be better after you lose weight, and the probability will also decrease.
Comments:
1. Shut your mouth and open your legs is the best way to do it--netizen a5d3dedc
2. Turn over? I'm obviously doing aerobic exercise - Xiaoice Xiaocao Xiaoxia.
3. People are fat and run more, and people are stupid and read more - Boying Jinxia 6ec4e6d
4. Need science--* small pepper A7
5. I treat ** negatively, can I cancel my fat qualification--there is a fair sky there.
6. Keep your mouth shut and open your legs - how can the hidden dragon be in the abyss.