In the process, a considerable number of friends will choose the method of exercise, they will think that exercise is a very healthy and effective method, and even take exercise as a key factor, but when they exercise for the sake of **, they may not see the desired effect, the weight has not decreased as they think, and the figure has not become as good as they hope, etc., why is this?Isn't exercise a**?
Indeed, ** fat loss is not just exercise, so, for **, what to do?What is the meaning of movement?
If you want to **, you must first understand the causes of fat, and then you can improve it, fat, mainly due to the intake of energy exceeds the consumption produced by the body, which leads to the conversion of excess calories into fat and storage. The ** is a reverse process, that is, to make the energy intake less than the consumption generated by the body, so that the excess fat is broken down, so as to achieve the purpose of **.
Therefore, for **, the premise is to let the calorie intake be consumed, that is, to let the calorie gap exist, otherwise there is no way to talk about it. If you want to consume calorie intake, the first thing to do is to limit your daily calorie intake to a reasonable range, and then consider calorie consumption.
Exercise is just a means to increase daily calorie consumption, and it does not play an absolute role in fat loss, because it does not produce as much consumption as we think, and it is also easy to be offset by poor eating behavior, so that it does not serve the purpose of **.
That is to say, under the premise of not controlling daily calorie intake, exercise can not be the best, but under the premise that the calorie intake is controlled, exercise is the best assist, which can not only improve efficiency, but also benefit the health of the body.
Therefore, what we often call exercise** is actually exercise under the premise of controlling calorie intake.
When we understand the true meaning of ** and exercise**, there will also be friends who will ask why we have done a good job of diet and exercise, but why we are not thin?Or why don't you eat less and move more but don't lose weight?This has to be considered from several aspects.
1.Overestimating the consumption of exercise
Normally, we overestimate the consumption generated by exercise, in fact, the consumption generated by exercise is not high, for example, if you insist on running for 1 hour, the consumption generated is about 400 kcal, but if you will eat a little more because of the compensation psychology after exercise, it will directly offset your efforts.
Of course, the state of individual exercise will also affect the overall exercise consumption, which does not need to be said, such as whether you are perfunctory to exercise, or serious exercise, whether to spend it easily or try to stick to it during the exercise, etc., of course, in the same time, the greater the exercise intensity, the more muscles involved, the more consumption will be generated, and vice versa.
2.Underestimation of non-exercise expenditure
From the perspective of calorie consumption, only activity consumption can be controlled by us, so increasing activity consumption is the key means to stabilize metabolism and even improve metabolism in the process, which is why it is recommended that everyone exercise.
However, we need to know that activity consumption does not include exactly exercise consumption, but also includes non-exercise consumption, that is, the consumption generated by any activity other than exercise to move one's body, from blinking and breathing to various daily activities. Moreover, non-exercise expenditure is more important than exercise expenditure, that is, more.
Therefore, if you reduce non-exercise consumption due to the compensatory psychology after exercise, then the overall activity consumption is likely to decline as a result, which is why many friends insist on eating less and moving more but cannot lose weight.
3.Neglect of sleep
Sleep and **, seemingly two unrelated fields, are actually inextricably linked. When we dig deeper into their associations, we discover a fact that cannot be ignored: the quality of sleep directly affects our results.
Lack of sleep can lead to hormonal imbalances in the body, especially hormones that increase appetite, such as ghrelin, which makes people more likely to feel hungry and consume more calories.
Lack of sleep can also affect the rate of metabolism. When the body is in a state of lack of sleep, the metabolism slows down, resulting in less calories consumed by the body and more likely fat accumulation.
Lack of sleep can also affect the body's recovery, which can lead to fatigue, which in turn can directly affect the next day's activity consumption.
Not only does this explain why some people tend to feel tired and have an increased appetite after staying up late, but it also reveals why getting enough sleep is so important.
4.Poor emotional state
The relationship between emotions and ** is a complex and delicate relationship, and the impact of emotional state on ** plan cannot be ignored.
When people feel anxious, stressed, or depressed, they tend to seek comfort from food, especially foods that are high in sugar, fat, and salt. This emotion-driven eating often leads to excessive caloric intake, which hinders the process.
Long-term nervous and anxious emotional state will cause the body to secrete hormones such as adrenaline, which will lead to an increase in cortisol levels, which in turn will lead to difficulty in fat breakdown and the best effect.
That is to say, in the process, when you have eliminated various factors, but still can't find the reason why you have not lost weight, you might as well evaluate your emotional state to see if there are problems such as emotional instability and excessive stress, which may be the reason why you can't lose weight after eating less and moving more.
As mentioned above, when we want to go through exercise, the first thing to do is to control the diet, and then consider other factors.
In the same amount of time, try to break through the comfort zone of the exercise as much as possible, so as to maximize the consumption generated by the exercise.
While insisting on exercising, it is necessary to ensure that the non-exercise consumption remains unchanged as much as possible, and to do this consciously to adjust, such as walking at least 8,000 steps a day, doing housework by yourself, getting up regularly to move the body, etc., to take advantage of the opportunity to move the body.
Maintain a good mood and sleep, learn to take the initiative to release bad emotions, develop good work and rest habits, ensure about 7 hours of sleep a day, and try to improve your sleep quality.
Stick to it, even after losing weight, it will determine whether the weight is the best or not.
For exercise, whether it can play the best role mainly depends on whether the daily caloric intake is controlled, but this does not mean that you can lose weight by controlling your diet and insisting on exercise, because there are other factors that determine our ** effect, such as how much non-exercise is consumed, sleep, mood and so on.
In the process, if you want to achieve good results, it is not determined by a single factor, but from the overall point of view, your shortcomings often determine success or failure, so when you try to control your diet and stick to exercise but can't lose weight, you might as well re-evaluate other factors.
Author: October Zhixing.