Weight Loss vs. Weight Loss: 4 Professional Suggestions to Help You Shape a Tight Body

In winter, when wrapped in thick coats, there are always people quietly putting their weight loss plans into their New Year's wish list. But does a decrease in numbers on a weight scale mean success? You may not know that people with different body fat ratios may look two sizes different after losing 5 kilograms.

1. Weight scales can deceive people, body fat percentage is the truth

1. Moisture Game

70% of the weight lost after extreme dieting may be water. For every 1 gram of glycogen consumed, the body loses 3 grams of water, which is why weight drops sharply in the early stages of a low-carbon diet.

2. Muscle Warning

Simply dieting can lead to muscle loss, with a daily decrease of 5-15 calories in basal metabolic rate. This means that even if you eat as little as before, you may still become more prone to gaining weight.

3. Waist circumference password

For every 1 centimeter reduction in waist circumference, the visceral fat area decreases by 3-5 square centimeters. Preparing a tape measure is more meaningful than staring at a weight scale.

2. Eating the right amount of protein can help you slim down and shape at the same time

1. Golden ratio

Consuming 1.2-1.6 grams of protein per kilogram of body weight can maximize muscle protection. A person weighing 60 kilograms can complete one-third of the task with 2 eggs and 200 milliliters of milk for breakfast.

2. Time Window

supplementing 20 grams of protein within 30 minutes after exercise can increase muscle repair efficiency by 50%. Yogurt paired with bananas is a great combination.

3. Hidden traps

The additional fat in processed meat products may offset protein benefits, so choosing meat, eggs, and milk that can see the original form is more reliable.

3. Exercise choices determine whether you are slim or not

1. Heart rate puzzle

The fat burning heart rate range is between 60-70% of the maximum heart rate, at which the fat supply ratio is highest. Simple calculation method: (220 age) × 0.6~0.7.

2. Strength Magic

Two full body resistance training sessions per week can increase resting metabolic rate by 7% after three months. From hand squats to elastic band training, they are all good choices.

3. Fragmented Odd The high-intensity interval exercise (such as climbing stairs) for 1 minute 6 times a day is comparable to running continuously for 30 minutes. It's also good to set up the opening and closing jump when the office receives water.

4. Sleep is an invisible regulator of body fat

1. Hunger hormone outburst

When sleep is insufficient, hunger hormone levels increase by 28%, and the next day, one will unconsciously eat 300-500 more calories. This is equivalent to the calories of drinking two more cups of milk tea.

2. Fat burning strike

Sleeping only 5 hours for 6 consecutive days reduces fat breakdown efficiency by 55%. It is necessary to set a sleep reminder for 22:30 on the phone.

3. Temperature Password

Keeping the bedroom at 18-20 ℃ can increase the activity of brown fat by 10%, which is specifically responsible for burning calories. You don't need to turn on the heating too much in winter. The essence of a tight figure is the rearrangement of fat and muscles, just like a sculptor needs to remove excess stones while preserving key contours. Now take out the exercise that has been put on hold for a long time Starting from falling asleep half an hour early tonight, let the mirror become a more honest judge than a weight scale.