Must see for chubby friends! Weight loss pitfalls: 3 things to do right are better than excessive exercise

Losing weight is like a war without gunpowder. Many people are on full fire as soon as they come up, soaking in the gym for two hours every day, but they haven't lost much weight, and their knees are the first to send out a protest signal. In fact, weight loss is not about who is harder, but about who is smarter.

1. Why does crazy exercise make it easier to rebound?

1. The body activates self-protection mode.

When the amount of exercise suddenly increases, the body mistakenly believes it is experiencing famine and automatically lowers the basal metabolic rate. This is like turning on power-saving mode on a phone, which consumes less heat than usual.

2. Elevated cortisol levels

Excessive exercise can lead to a surge in stress hormones, which not only break down muscles but also promote abdominal fat accumulation. Many people lose weight after exercise, but their waist circumference actually becomes thicker, which is the reason.

3. Appetite compensation mechanism

After high-intensity exercise, it is easy to produce the psychological suggestion of "I am already working hard", and unconsciously, one will eat more. Maybe half an hour of exercise results can be eaten back in five minutes.

2. Three things more important than exercise

1. Adjust your diet structure

You don't need to cook boiled vegetables every meal, but make sure you have sufficient protein. Eat vegetables first for each meal, then protein, and finally the main course. This sequence can slow down the rate of blood sugar rise and reduce fat synthesis.

2. Improving sleep quality

When sleep is insufficient, the body produces more ghrelin. Ensuring 7-8 hours of high-quality sleep every day is more helpful for weight loss than running for half an hour more. Avoid blue light stimulation two hours before bedtime and maintain a suitable temperature in the bedroom.

3. Manage eating time

Try to concentrate on completing three meals within 8-10 hours, and only drink water during the rest of the time. This light fasting method can fully reduce insulin levels and activate fat burning mode.

3. How to arrange exercise scientifically

1. Prioritize strength training

Increasing muscle mass can improve basal metabolic rate. 2-3 strength training sessions per week, each lasting 20-30 minutes, are sufficient. Start with self weight training and gradually increase the difficulty.

2. Moderate Aerobic Exercise

Choose low to moderate intensity aerobic exercise that allows for easy conversation, such as brisk walking or swimming. 30-45 minutes each time, 3-4 times a week is sufficient. During exercise, the heart rate should be controlled at (220 age) x 60% -70%.

3. Daily activities are more important.

Compared to dedicated exercise time, walking more and sitting less can help with weight loss more. Stand up and take a walk when answering the phone, and do some stretching while watching TV. These scattered activities can accumulate and be quite impressive.

Losing weight is not a sprint, but a marathon. Instead of pushing oneself to the limit and giving up, it's better to find a sustainable lifestyle. When these habits become a daily routine, a good figure naturally follows.