Don't go on a diet anymore! Losing weight is the key, no wonder you haven't been able to lose weight

Every time they see the numbers on the weight scale remain unchanged, many people's first reaction is that; Starting tomorrow, we will only eat boiled vegetables;. As a result, he was so hungry that he felt dizzy and disoriented, but his weight was like playing on a seesaw - he went down a little and bounced back. In fact, the body is much smarter than we imagine, and it may mistake extreme dieting for; Hunger Signal "; Automatically reduce metabolic rate and tightly cling to fat. The truly scientific approach is to let fat burn actively, rather than playing a competitive game with the body.

1. Why dieting makes it harder to lose weight

1. The body's self-protection mechanism

When calorie intake suddenly decreases, the brain will misjudge that it is entering a critical state of survival Machine status. The basal metabolic rate can decrease by 20%, just like a phone automatically turning on the super Power saving mode, even the heat consumed by breathing is carefully calculated.

2. The vicious cycle of muscle loss

During extreme dieting, the body breaks down muscles to provide energy, and each kilogram of muscle can consume 13 calories per day. A decrease in muscle mass is equivalent to dismantling the body; Coal fired boiler; It is easier to rebound later when returning to normal diet.

2. The Golden Rule for Weight Loss

1. Protein is a metabolic accelerator.

Digesting protein itself consumes 30% of its calories, which is equivalent to eating 100 calories of chicken breast meat. The body spends 30 calories to process it. Ensuring a daily intake of 1.6-2.2 grams of protein per kilogram of body weight can prolong the feeling of fullness.

2. Be able to choose a time to eat carbohydrates.

Within 30 minutes after exercise, replenish carbohydrates, and blood sugar will first enter muscle cells to replenish glycogen, rather than being converted into fat accumulation. Brown rice, oats, and other slow carbohydrates can cause blood sugar to drop smoothly like a slide.

3. Tips for burning fat for 24 hours

1. Fragmented exercise superposition effect

Engaging in high-intensity activities for 2 minutes 6 times a day (such as climbing stairs, jumping) can increase calorie expenditure for the next 12 hours more than continuous exercise for 12 minutes. This kind of '; Post exercise combustion effect; It can keep the body warm like a thermos.

2. Activation of brown adipose tissue by cold stimulation

Moderate exposure to low temperature environments in winter, such as taking a 1-minute shower with water at around 20 ℃, can activate brown adipose tissue, which accounts for 5% of adult body weight. This type of fat contains a large number of mitochondria, which are specifically responsible for burning white fat to produce heat.

4. Breaking the secret of the plateau period

1. Circulating calorie intake

After maintaining a normal diet for 3 consecutive days, increase intake by 300-500 calories on the 4th day. This kind of '; Thermal fluctuation method; Being able to deceive the body's adaptive mechanism is like occasionally adding foot throttle to the metabolic engine.

2. Change exercise mode

When the body becomes familiar with a certain exercise, the amount of calories burned will decrease by 10-15%. Changing from constant speed running to variable speed running, or trying a new dance class, can help muscles re-enter; Learning Status "; Consume more energy.

You may find that losing weight doesn't require being hungry like stars. Instead of wasting willpower on resisting hunger, it's better to use these scientific methods to make fat itself; Roll up and leave;. Starting today, say goodbye to those unreliable dieting methods.