After working hard to lose weight, she finally lost 20 pounds. However, a dazed look tells you: 'How can't I see it?' A small heart is broken up, there is wood? Why weight is obviously so much, but Can't see the effect of skinny?
1. Your base is too big?
If you are a big man of 200 kilos, you lose 20 pounds, and you have 180 pounds. In others' eyes, it is just a fat guy who becomes a small one from big fat. Of course if you weigh yourself It's 120 pounds, minus 20 pounds. It doesn't work.
2. Are you losing fat or water and muscle?
You lose a few tens of pounds of weight but you don’t show up on the surface. It is probably because your weight loss method is wrong. You know, our weight is made up of fat, muscle, bones, and moisture. Sixty to seventy percent. The goal of weight loss is to reduce fat, retain muscle, or increase muscle properly, to maintain moisture balance.
There are several situations in which weight can be rapidly reduced in the short term (note that this is weight, not fat):
Diarrhea: Many weight loss products are taking this route;
Fasting/Harsh Dieting: Unscientific weight loss methods such as excessive dieting and drinking slimming tea can make you lose weight in a short period of time. However, the part of your weight loss includes a lot of muscle and moisture, minus fat. It's just a small part. When you go back to normal eating, your weight will bounce back.
Intensive exercise: In general, after a long period of exercise, because of the loss of water in the body caused by sweating and breathing, the body weight will drop or even decrease obviously. At this time, it is not necessarily too happy. This is not the reduction of fat but moisture. Reduced. To know that some professional athletes come down with a ball game, their weight can be reduced by 20%.
3. Your face is more round?
People with big faces do lose money, and they are over 10 pounds. There is no better suggestion in this case. You still insist on it. Put the young man out of the waist, always better than the big waist and round.
How to lose weight before it was thin?
1. First, find out what is really thin
The current standard for calculating obesity is BMI: weight (kg) and height squared (m2).
Take a chestnut:
A 1.6m woman weighing 60kg, her BMI = 60÷ (1.6x1.6) ≈ 23.44
For Chinese standards, BMI ≥24 is overweight, and ≥28 is fat.
But BMI has an obvious shortcoming, which is to look at the weight only and not to look at the weight. A muscular guy, whose weight may be heavier than a fat one of the same height, but visually, it must be a lot thinner.
Therefore, if you want to see if you are obese, it's popular to see body fat rate. (The major fitness institutions and medical institutions can measure this index. Nowadays, some smart scales on the Internet can also be measured.) Body fat rate refers to the human body. The proportion of fat weight in the body's overall weight reflects how much fat is in the body. It is the key to weight loss!
In general, the male body fat rate is about 10% to 20% is normal (the best figure should be about 12%), female body fat rate is about 17% to 30% (the best figure should be About 22%) is the standard case. However, this standard is not fixed and will change with age. Women over 50 years old, men over 55 years old, every 5 years old, body fat percentage values can be raised by 2%-3%.
2. Adhere to strength training
Without exercise or only aerobic, your body's muscles (especially the core muscle group, normal walking and other aerobic exercise are not exercised). Without sufficient exercise, the whole body looks easy to loosen. Thin, of course, strength training.
The content of strength training is very rich. Simple movements include push-ups, volleys, pull-ups, plate support, etc. Strength training is good for stimulating muscles. If you don't have a training base, it is recommended not to perform a lot of strength training every day. It is easy to cause muscle strain. You can do it for 20 minutes or so, 2 or 3 times a week. It turns out that small, slow-strength exercises (such as squats and curls) can also achieve good fat loss and muscle building. The effect of → (also in sports why some people are thin and a few pounds and some people only lose a little bit)
3. Maintain a healthy diet
Weight loss is anxious to adopt more extreme dieting methods, such as skipping dinner, eating only vegetables, or eating only fruits. These methods may make your weight appear to be declining when you first use them, but in the long term, they will lead to digestive disorders and muscle loss. Metabolic slowing will not only lead to weight rebound but also may lead to some digestive diseases. To lose weight can not be anxious, to maintain a regular diet, three meals a day can not be less. You can increase the number of meals per day, but reduce the amount of food for each meal. For weight loss For a friend, the daily dietary calorie intake can be controlled at about 1500 kcal, and the minimum should be less than 1200 kcal. → (How much does it take to lose 1,500 kcal food per day?)
4, do not pursue fast weight loss
It is generally believed that 2 pounds per week is a healthy rate. If you lose 3 pounds per week, your muscles will be lost, but it will not affect your health. However, if you lose more than 4 pounds per week, your muscles will begin to lose a lot and your resistance will decrease. For example, it is easy to catch a cold.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side), then reply to the keyword '21 days' Nine girls give you immediately!
