I have two villains fighting each day in my body
One more thing, you don’t go to exercise
One is so cold
Who says that winter can hide meat without losing weight?
But I’m so beautiful, I’m wearing pencil pants too.
Anyway, in addition to exercise, you also need to know some weight loss principles and misunderstandings. Don’t do sports.
I really feel bad for you.
I promise you will remember this and will do more with less!
Myth #1: As long as you exercise, you can lose weight without diet control
We have always said that three points are practiced and seven points are eaten. If you lose weight and exercise only, you do not control your diet. The result is that you run for an hour, consume 500 calories, run a drink and a piece of cake, and you work for an hour. Instantly turned into nothing.
So to lose weight, in addition to exercise, you need to control your diet. When your total intake<总消耗, 你的脂肪就会一点一点的减下去了.
Myth 2: There is exercise, but no exercise plan
The effective exercise for weight loss is aerobic exercise. There are also many kinds of aerobic exercise, such as running, jumping rope, climbing stairs, riding a bicycle, or doing hiit training at home. The best one here is hiit training, because the intensity is relatively high. Not only can you burn fat while you are exercising, it will continue to burn fat for a long time after your workout, and at the same time, the effect will be much better than running.
But if you only have exercise, there is no plan for exercise. That is not enough. If you don’t plan, you will have difficulty persisting. When you feel good, you will go out for an hour, but after you run, you forget what time you run. , I didn't know it myself.
So you need to customize a plan, exercise a few times a week, how long each exercise, what to do respectively, etc. For example, running on Monday, doing hiit at home on Tuesday, running on Wednesday, and hiit on Thursday.
Myth #3: Diet, don't eat breakfast
Many people are very extreme when they are losing weight, directly dieting, or not eating breakfast. If you toss yourself for a month, you can really see the changes in weight, but your body fat rate may not change much. When you are on a diet, it's not fat, it's muscles. It's not worth the candle. And because you diet, your body changes. When you eat normally later, your body will easily rebound.
If you do not eat breakfast, your metabolism will become very slow during the day. You will be hard to consume fat later in the day.
Therefore, dieting and dieting are definitely not desirable. You can control your diet, eat less meals, and keep your body in a state of non-famine. This will help you to lose weight.
Myth 4: Eat diet pills, slimming tea to lose weight.
There are many diet pills on the market, but many diet pills have side effects, and the rebound effect is also very obvious.
Therefore, we recommend that you do not use any weight loss drugs. Through exercise and diet control, you can achieve effective fat loss.
Myth #5: Refused to Ingest Any Fat
For a healthy diet, we really need to pursue high protein, normal carbohydrates, and low fat. However, fat does not mean that it is completely unacceptable. After all, fat is one of the three major nutrients the body needs. And what makes us fat is not fat. But the excess calories. High-fat foods tend to gain weight because 9 calories per gram of fat, protein and carbohydrates only 4 calories per gram.
Some fats (Omega-3) not only do not increase body fat but also promote body fat consumption. So what should be limited is the intake of trans fats (eg fried foods, deep-processed foods) and saturated fats (fat meat). Instead of any kind of cooking oil.
Myth 6: Believe Local Weight Loss
This is what we mentioned the most. Weight loss is systemic, there is no local fat loss. The muscle is local, and the figure is partial. Why do you do daily curling, but there is still a lot of fat on the stomach? This is also the reason. If you want to lose belly, you also need whole body exercise. When your body's fat content (body fat percentage) drops, then your stomach will gradually become smaller.
Myth #7: Strict protein restriction, insufficient protein intake
Many female friends have very strict dietary control. They insist on not eating meat during weight loss. This will cause your protein to be deficient. In fact, among the three major nutrients, protein is the most difficult ingredient for people to gain weight because the human body is When digesting protein, it will increase metabolism by up to 30% and carbohydrates by only 10%. I see that some people control the intake of meat and oil, but they consume a lot of white rice porridge. In fact, a high-carb diet is more likely to gain weight. .
Therefore, you can usually eat more high-protein diet, such as lean beef, fish and shrimp, beans, skim milk, chicken breast, chicken protein and so on.
Myth 8: Do not eat dinner, eat only fruits and vegetables
This practice is actually no different from dieting. The human body cannot store protein, and the protein content of fruits and vegetables is too small. As a result, the body will decompose muscles in large quantities, and muscles are strongly associated with metabolism. If you pass This way, you may lose 8 pounds of muscle within a month, and fat may only lose 2 pounds. When the muscles fall to a certain value, your weight will not change.
Therefore, we must eat a normal diet, eat less meals, and balance nutrition. This is a healthy diet.
Effective weight loss is exercise + healthy eating. Customize a fitness program for yourself. Not only will your body become better, but your body will become healthier.
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