Fat Loss Plan

We have made it clear that the purpose of losing weight is to make a better figure. Here are the weight loss methods that can effectively improve our figure.

Method to lose weight: exercise + reasonable diet

1. Exercise: 40-60 minutes of aerobic exercise plus 20 minutes of auxiliary strength exercises, at least three times a week, more practice is better.

1. Aerobic exercise refers to long-term moderate-intensity exercise that keeps the heart rate between 60% and 80% of the maximum heart rate. The maximum heart rate is equal to 220 minus age.

Example: For example, I am 23 years old, and my maximum heart rate is 220-23=197. The heart rate between 60\\%-80\\% means the heart rate is between 118-157. As long as my heart rate remains at 118-157 during exercise. Even if you do aerobic exercise, your body consumes fat the fastest at this time.

Aerobic exercise includes: running, cycling, dancing, aerobics, skipping rope, swimming, ball games and many other sports, including sex, as long as you remember that the heart rate is within this range.

The duration of aerobic exercise is at least 20 minutes, and 40 minutes to one hour is recommended.

2. Auxiliary strength exercises, such as waist and abdominal exercises, leg exercises, chest exercises, etc. These exercises must also be of moderate intensity, not too intense, and the number of times must be more than 15 times. These exercises help burn fat over time.

Ladies, please rest assured that moderate-intensity strength exercises cannot make your muscles very developed.

Try to move as much as possible, even if you just stand for a while or take two more steps, it will be beneficial to weight loss.

2. Diet: Please note that what I write about is a reasonable diet, not a controlled diet. Please see my lecture for specific principles.

Main principles: Eat less high-sugar, high-fat, and fried foods.

The staple food must be normal, because the consumption of fat requires the participation of carbohydrates, otherwise fat cannot be decomposed. Eat as many fruits and vegetables as possible. Eat appropriate amounts of meat, milk and eggs, and be careful to reduce high-fat and fried foods.

It is best to eat fruits as the main snacks, and it is best not to eat junk food (referring to snacks such as fried and puffed foods).

If possible, change three meals a day to four or five meals and reduce your intake at each meal. Breakfast is very important! You must eat it! Otherwise, you will eat too much due to extreme hunger at noon, leading to fat accumulation. Same goes for dinner.

For those with higher fat content, you can eat fruit before meals.Water to reduce hunger and prevent excessive intake at one time.

Methods to test weight loss effects

We have talked about the purpose and method of losing weight above, but how to prove that what I said is right? So now I will teach you the best test method. Take photos for comparison.

We all know that the purpose of losing weight is to get in better shape, so comparing your previous and current body photos can best reflect your weight loss results.

First of all, you need to wear as few clothes as possible (if you are using digital, it is best not to wear any clothes, so you can see the best effect). Take photos of the front, side, and back of your whole body. The posture is to stand normally. Remember to relax your whole body.

Then take it again after a period of time, or look directly in the mirror to compare the photos to see how your figure has changed. Remember to fix the time. For example, if you take the photo as soon as you get up in bed, then take the photo every time you get up in the morning. This is the most accurate way. Don’t take a photo before and after a meal, otherwise the difference will be too obvious.

This method can most directly see whether your weight loss effect is good or bad, and where you need to improve.

Because our main purpose of losing weight is to get in better shape, this method is more accurate than weighing in a very abstract way. So don’t worry about your weight now, throw away your scale and pick up your camera.

Basic knowledge of weight loss

First of all, there is the issue of fat and muscle, which can be divided into several aspects.

1. Women are afraid that having muscles will make them look ugly.

This problem is very common, but I can tell you, don’t worry, moderate muscle will only make your body better.

About 40% of the human body is muscle, and women are no exception. You have it on your body now. The right amount of muscle will make your figure more beautiful. For example, beautiful abdominal muscles, shapely legs, and plump breasts are all the result of muscles.

And muscles are very good for the body, especially those who want to lose weight, because muscles consume more fat.

So, the right amount of muscle is good.

　2. Okay, I want a moderate amount of muscle, but I’m afraid of becoming a big muscle mass

Muscle enlargement requires the participation of male hormones, and women’s bodies contain very little male hormones, which are only enough to maintain muscle growth and cannot cause muscle enlargement at all. So don't worry.

Moreover, the expansion of muscles requires high-intensity stimulation, and our usual exercises, including running, going upstairs, cycling, playing ball and even doing some strength exercises, such as abdominal muscle exercises, cannot reach this intensity at all. . So it is impossible to enlarge the muscles.

Therefore, ladies friends, please rest assured and exercise with confidence. You cannot have ugly skin.Meaty.

3. Why do I feel my legs become thicker after exercising for a period of time?

As mentioned above, exercise will not cause muscle enlargement, but it will promote muscle growth. Take abdominal muscles as an example. You may feel that your abdomen is loose before you practice, but after practicing for a period of time, you will feel that your abdomen is somewhat firm. Some are hard, this is the growth of abdominal muscles. The same goes for your legs. Before you exercise, your legs will be looser, but after you exercise, your legs will be stronger. It will make you feel as if your legs are thicker. But it's not actually getting thicker, it's getting stronger. The same goes for other parts, such as the waist or arms.

Then let’s talk about the issue of caloric balance. The human body takes in a lot of calories every day and also consumes a lot of calories. The calories consumed are mainly from food sources, while the calories consumed are composed of basic body consumption and exercise consumption. The basic body consumption refers to your basic consumption when you are not moving. It depends on your physical condition and muscle content. The more muscle content you have, the more calories you will consume. So I say that muscle is very effective in reducing fat. If you have more muscles, even if you don't exercise, you will consume a lot of calories, making it less likely to gain fat. This is why some people don't gain weight no matter how much they eat.

Exercise consumption is the amount of exercise you do, including standing or taking a step, which will consume some calories. Of course, the most important thing is long-term exercise, which consumes the most.

Another special case is that after you perform a certain amount of exercise, your basic consumption will increase within a certain period of time. It can last for several hours after aerobic exercise and more than ten hours after strength training! ! This means that the exercise you do in the morning will continue to consume calories in the evening! This can also explain why you still feel tired in the evening after doing a lot of exercise in the morning, because you have been burning calories until evening.

This is why strength exercises should be included in my recommended weight loss methods. And strength exercises will stimulate muscle growth, which means increasing your basic consumption, and only muscle growth can improve your body shape.

On the other hand, generally speaking, if we consume more than we consume, the excess calories will be converted into fat and stored in the body. If you consume more than you consume, the fat and muscle in your body will be consumed.

The problem is that fat is always gained, but fat and muscle are consumed. This is why I don’t think dieting is a good way, because dieting will also lose your muscles, so your basic consumption will also be reduced. This is why dieting is the easiest to rebound. Moreover, dieting is very bad for the gastrointestinal tract and can easily cause gastric problems. If you fail to achieve your goal, you may even get sick, so why bother.

Common misunderstandings about weight loss

Perhaps the biggest misunderstanding about weight loss is that fat and muscle are the same, and you can reduce whichever part you want.Which part to reduce. But the actual situation is that fat is different from muscle. Fat is systemic. In other words, if you want to lose weight, you must lose it all at once. It is impossible to lose just a certain part.

The second misunderstanding is that sweating can help you lose weight.

Fat is not just water, so it is impossible to lose weight just by sweating. You may have lost some weight after sweating, but if you drink water later, it will not come back. And as the first question says, the purpose of our weight loss is to improve our figure, not to lose weight. So it is impossible to lose weight by sweating.

If everyone understands the above two points, you should know that those machines on the market that claim to reduce fat by covering your sweat, or even vibrate to reduce fat (which is ridiculous! Then you can just shiver every day) are all lies. It's human.

The reason why these products are made and some people buy them is because everyone wants to lose weight quickly and easily. They take advantage of this in people to make money. Including those slimming pills and slimming teas that rely on stimulating the gastrointestinal tract to achieve dieting purposes.

Life lies in exercise, and so does losing weight.

Only exercise can make you in better shape, stronger, and more resistant to SARS or other diseases.