There must be a scientific method and the right way to lose weight, and it must be moderate. The premise of losing weight is health, so how much weight is normal in a month?
The most ideal and healthy weight loss rate is about 3 pounds a month. If the volume is too large, it cannot exceed 30 pounds a month. It depends on the diet, training and rest of the person who loses weight.
In reality, many people do not know the difference between weight loss and fat loss
Simple weight loss only loses weight, which includes muscle and fat, which means you are losing weight. This is why some women are very light-weight, but their body shape is not very harmonious.
If a girl has insufficient muscle mass, she cannot support a perfect three-dimensional ratio. For example, the flat buttocks of oriental women are inherently not good-looking, but the gluteus maximus muscle is not enough, then basically the hips collapse. Therefore, the final purpose of weight loss is only to reduce weight.
In fact, the relationship between a person's body shape and weight is not much, he depends partly on innate. For example, women's chest size and hip shape, but most can still be obtained by exercise. It is for this reason that two women of the same weight sometimes have very different body types.
So what is fat loss? Fat loss is to maintain lean body mass to the greatest extent. In layman's terms, it is to ensure the minimum loss of muscle (the heart muscle is also a muscle, I believe you don't want to lose this muscle), to ensure the maximum consumption of fat.
Therefore, dieting, hunger strike, skipping lunch and not eating, all belong to "weight loss", not fat loss, is unhealthy.
The right and healthy way to lose weight
Reasonable diet to control calories
Cultivating healthy eating habits not only allows you to lose weight scientifically without rebound, but also the key to permanent slimming. To lose weight without giving up favorite foods, it is important to control them. If you prefer a certain food and eat a large amount, you should pay attention to reduce the amount of each time. Allow yourself to eat at least 4-5 servings of vegetables per day, then 3 servings of fruit, and eat less meat and other greasy foods. These are all things you need to stick to for successful weight loss!
Adhere to regular aerobic exercise
Carrying out 3 to 5 fixed exercises a week is a good way to reduce body fat, reduce weight, increase muscles, and energize. Following the training principles of small load and long time, and using scientific aerobic training, can also help you keep your body within the range that satisfies you. As long as you master the correct weight loss exercise method, help you speed up your metabolism, burn fat, and you will lose weight. But occasionally there can be some strength-based exercises, a combination of aerobic and strength can better exercise bodybuilding posture.
I do n’t eat until I am very hungry
We have all experienced it, because we have to work overtime till late, and we are suffering from hunger when we go home. You will immediately eat anything you can find on hand (usually not a healthy food), people are more likely to eat more when hungry, and the gastrointestinal absorption will be less than normal, so that you will eat in the end Calories are much higher than the calories you eat when you are only slightly hungry. To avoid this kind of problem, you can put some snacks in the office and schoolbags. When you feel hungry, they can help you through.
Refuse to stay up all night
Refusing to stay up late for a long time is also a very important health and correct way to lose weight, because staying up late for a long time will seriously affect the operation of the body's physiological clock, leading to physiological disorders, resulting in abnormal metabolism. According to research, women will consume 329 more calories when they are unconscious. Because the body secretes an endocrine hormone called "leptin" during sleep, this leptin will promote metabolism. If staying up late will affect the secretion of leptin and cause weight gain.
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