Watching the numbers on the scale drop and cheering with joy? Don't rush to be happy yet! You may only lose water and muscle. The real way to lose weight is to lose fat and make the body lines tighter. The extreme methods of quickly losing balance often rebound more terrifyingly. Why does weight loss not equal weight loss?
1. fluctuations in moisture can deceive people.
Weight loss after high-intensity exercise is largely caused by dehydration. Drinking two glasses of water can make the numbers' bounce back ', and this change is not related to fat loss.
2. Muscle loss is very dangerous
When dieting excessively, the body will break down muscles to provide energy. Although weight loss occurs, the metabolic rate also decreases, leading to a 'predisposition to obesity'.
3. Visceral fat is the most dangerous
Some people may not look fat, but visceral fat may exceed the standard. This hidden fat is the culprit of metabolic diseases, which cannot be detected simply by weight.
2. The Two Core Principles of Scientific Weight Loss
1. Smart Dietary Adjustments
(1) Adequate Protein
Ensure high-quality protein for palm sized meals, such as fish and chicken breast. Protein can maintain muscle mass and enhance the thermogenic effect of food.
(2) Choose low glycemic index for carbohydrates
Replace white rice with brown rice and oats, and when blood sugar levels stabilize, it is less likely to overeat. Pay attention to controlling the total amount, not completely abstaining from eating.
(3) Good fats cannot be lacking.
Unsaturated fatty acids in nuts and deep-sea fish can actually promote fat metabolism. A small handful of almonds every day is very suitable.
2. The exercise method should be precise
(1) Strength training is the foundation
Three weight exercises per week, starting with self weight training. After increasing muscle mass, lying down can burn more calories.
(2) Aerobic Exercise Strategy
Changing long jogging to interval training, such as brisk walking for 1 minute and sprinting for 30 seconds, can increase fat burning efficiency by 50%.
(3) Don't ignore daily activities.
Walk and climb stairs more often, as these non exercise calories can accumulate significantly. Buy a wristband to monitor daily steps.
3. Common misconceptions about weight loss
1. Skipping dinner can cause a rebound
Long periods of fasting may trigger retaliatory eating. It is recommended to have a light dinner, such as vegetable soup and protein.
2. Local weight loss does not exist.
Abdominal fat cannot be reduced specifically, as fat is consumed systemically. It should be accompanied by full body exercise and dietary control.
3. Weight fluctuations are normal
Women's menstrual cycle and high salt diet can cause temporary edema. Monitoring changes in circumference is more meaningful than weighing oneself.
4. How to determine if you are really losing weight?
1. Loose clothes are the most realistic
Under the same weight, when fat decreases and muscle increases, clothes will become noticeably loose, which is the best indicator.
2. Physical fitness gradually improves
When exercising, there is no longer panting, and two more sets of strength training can be done, indicating that the body composition is being optimized.
3. Improvement in sleep quality
After normal fat metabolism, deep sleep time will be prolonged and waking up will feel more alert. Remember, losing weight is a marathon, not a sprint. Give yourself 12 weeks to use a body fat scale and a tape measure instead of a weight scale. When others are struggling with rebound, you will reap a truly tight and stylish figure. A healthy lifestyle is the "weight loss pill" that never rebounds.
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