Weight loss truth: Losing weight ≠ Losing fat! 2 scientific methods to shed fat without rebounding

You must have encountered a situation where the number on the scale has dropped, but the excess fat on your waist still stubbornly holds its ground. Don't rush to doubt life, it may be because all you've lost is water and muscle, and the real enemy - fat - is still laughing. Today, let's talk about the biggest cognitive misconception on the road to weight loss, and also unlock two scientific tricks that make fat scared.

1. Why weight loss does not equal fat loss

1. Illusion caused by fluctuations in water content

60% of the human body is water, and extreme dieting or excessive sweating may result in a sudden weight loss of 2-3 kilograms. But this change is like a punctured balloon that immediately returns to its original shape after drinking a few sips of water. Even worse, dehydration can cause the metabolic rate to strike directly.

2. The Trap of Muscle Loss

When the calorie deficit is too large, the body will prioritize the breakdown of muscles over fat. Muscles are like small furnaces that burn calories. For every kilogram of muscle lost, the daily basal metabolism decreases by about 50 calories, which is equivalent to eating half a bowl of rice without gaining weight The right has been revoked.

Two, let's get fat The scientific method of shivering

1. Protein priority strategy

Eat enough high-quality protein, such as eggs, fish, and soy products, the size of your palm before each meal. The digestion of protein requires the consumption of 20-30% of one's own calories, and this "slimming" magic is called the food heat effect. It can also prolong satiety and prevent drooling in the snack cabinet during afternoon tea time.

2. Fragmented Exercise Plan

There is no need to force yourself to clock in to the gym every day, and seizing opportunities for exercise in daily life is equally effective. Get off two stops early for commuting, do a few squats while watching TV, and even stand on one leg while brushing teeth. These "invisible exercises" can accumulate and consume an additional 200-300 calories per day, equivalent to the effect of jogging for half an hour.

Remember, what fat fears the most is continuous small movements. When your body begins to enjoy the pleasure of exercise, and the lines in the mirror gradually become clearer, that sense of achievement is much more powerful than the fluctuating numbers on a weight scale. Starting today, let's have a long-lasting battle with fat.