This sentence makes sense. To understand this, we must talk about energy. We have energy intake and energy consumption every day. If you want to lose weight, you should make your intake less than your consumption. Exercise is part of consumption. Exercise 1-2 hours every day, and the time is limited. Therefore, while consuming, we should also control our intake, that is, eat less. And eating is the key. Eating less every day is very important to lose weight.
Exercise is a combination of anaerobic and aerobic exercise. Anaerobic exercise refers to strength training. Anaerobic exercise can help increase muscle content, thus improving basal metabolism. Aerobic exercise is mainly driven by fat. Every time you train, you should do anaerobic exercise first, then aerobic exercise.
In terms of diet, it is necessary to control the total calorie intake. You can consume up to 30 kilocalories per kilogram of body weight. It can also be calculated by the target weight. Then it is distributed to three major energy-supplying nutrients, namely carbohydrate, protein and fat.
What is related to the increase or decrease of fat is the body's intake of food and the body's consumption of energy.
For example, this is equivalent to the couple earning money to live, earning more and spending less, and saving more and more. Earn less and spend more, this day will not go on, and it will not last long.
Fat is equivalent to saving, but not the more the better.
If you lose weight by controlling your diet, you can play the role of 100% energy entrance.
Man is not a plant, without chlorophyll, and can't grow and develop by basking in the sun.
We must eat and drink. This is the only entrance for us to get energy.
This also illustrates a problem: we can only get energy through diet, and diet is unique in human energy intake.
Physical activity accounts for less than 30% of human energy consumption.
Energy output: resting metabolism+food thermal effect+physical movement of the body+growth and development and other factors affecting energy consumption.
You see, there are many ways for the body to consume energy, not just exercise.
Then let's look at the proportion of these aspects in the body's energy consumption.
If you want to lose weight successfully, you must start from the big aspect of energy output. The latter two contents are to increase consumption by affecting metabolism, because the proportion is very small, so you can ignore it.
Then the remaining two items are: resting metabolism (60%-70%) and physical activity (15%-30%).
Resting metabolism is the energy consumed by various organs of our body to maintain the state of life. This value will not change much for everyone (this point is introduced in detail in another article about metabolism), which is also determined by human survival instinct. Our bodies are naturally adapted to the Paleolithic Age, and the biggest feature is "energy saving". As the most basic consumption pattern of the body, the lower the resting metabolism, the better.
If you want to improve, it is equivalent to riding a bicycle racing car, and you can't even see the taillights of other people's cars.
Finally, we see that the proportion of physical activity is 15%-30%. Even if we use the exclusion method, we will find that the activity range of resting metabolism is too small, so it accounts for a large proportion. The energy consumed by our human body through activity accounts for 30% of the total energy at most (it is also said that it is 20%, and we choose more).
This 30% also includes the consumption of daily activities such as getting up, eating, walking and talking, leaving less space for sports to play a role than 30%.
Moreover, when exercising to lose weight, the consumption of body energy is particularly harsh, not only fat, but also sugar and protein in the body. (Take this out separately, so I won't go into details here. )
This is equivalent to scooping out the water in the bucket. You can use a spoon to scoop out the water and eat it, or you can just take it out of the bucket.
Using a spoon is equivalent to exercise to lose weight, and pouring water into a bucket is equivalent to diet control to lose weight.
Finally, the purpose of this article is to tell those students who just want to lose weight through exercise that there is a gap between your imaginary exercise and what he can actually do. If you plan to lose weight efficiently, you'd better incorporate diet adjustment into your weight loss plan and make it the focus.
That makes sense. Working in the office every day plus lack of exercise and exercise time is the most effective way to lose weight.
Diet to lose weight should not only pay attention to the change of weight, but also pay attention to the health of the body, so you must eat three meals a day, eat well in the morning, be full at seven o'clock at noon, and eat fruit in the afternoon. In the long run, you can naturally lose weight easily, which is also the most basic way to lose weight.
Here are some ways to lose weight quickly:
1, porridge instead of rice, less calories, but also increase satiety.
2, eating hawthorn, can achieve the purpose of lowering blood fat, clearing fat and losing weight.
3, eat more spinach, high cellulose content helps to digest fat.
4, drink less energy drinks, energy release is fast, and it is easy to get fat.
5, taste as light as possible, avoid snacks.
6, long-term drinking soy milk can also lose weight.
***
What do you lose weight on? Look at the main factors related to obesity first, and then analyze what factors you are most likely to have.
1 Obesity has physiological and genetic factors.
Examples can be found everywhere in life. Some people can't get fat after eating, and some people laugh at themselves that "drinking northwest wind will get fat."
Humans have discovered at least five obesity genes. Genes related to human appetite and weight regulation have been cloned, including OB gene, LEPR gene, PC 1 gene, POMC gene and MC4R gene.
Such as OB gene. It is only expressed in adipose tissue, and its encoded product leptin is a secreted protein, namely leptin. Leptin is synthesized in adipose tissue and secreted into the blood, where it binds to its receptor LEPRe. After a series of in-vivo information transmission processes, it finally produces physiological effects including regulating appetite.
2 Bad lifestyle
Although obesity is related to heredity, some people are easy to get fat and some people are not easy to get fat. But apart from secondary obesity, most people gain weight because of unhealthy lifestyles. Even if you are obese, you can control your weight with proper methods and perseverance.
3 in terms of diet, don't overeat, the food is diverse, the thickness is matched, and don't overeat.
4 insist on exercise and fitness. This is easier said than done. 99% of people fail because they don't stick to this point. The hardest part is the first six months. Once a habit is formed, if you don't exercise, you will feel uncomfortable all over.
Therefore, generally speaking, obesity is also multifactorial. Genetic factors, physical factors, primary, secondary and so on. Obviously, in any case, the cultivation of good living habits is the basis of weight loss and health care.
It is correct to eat seven points for three points in weight loss practice. Because in the process of reducing fat, the importance of diet is far higher than exercise.
The decisive factor of losing weight is diet. For people with a large weight base, many sports are not suitable, such as running and skipping rope. Because of the weight, the lack of muscle endurance and control is not enough for them to complete high-intensity exercise. The higher the intensity of exercise, the greater the calories consumed and the faster the fat loss. If you only choose jogging and brisk walking, you can lose about one kilogram of fat in a month.
By reducing fat through diet, you only need to keep the daily calorie intake and daily calorie consumption not less than 500 kilocalories, and you can quit at least two kilograms a month.
People with large body weight base tend to have higher basal metabolic rate. The higher the basal metabolic rate, the greater the daily calorie consumption. When the dietary calorie intake is not lower than the basal metabolic calorie, the greater the gap between dietary calorie intake and daily calorie consumption, the faster the fat loss will be.
For people with a large weight base, you can lose at least 4 kilograms of fat a month through diet control, which is far better than the calories consumed by exercise.
Exercise helps to lose fat, but it is not the decisive factor for success. Whether it is aerobic exercise, strength training or high-intensity interval training, it is helpful to lose fat well.
Exercise produces calorie consumption, burns fat, improves muscle content and basal metabolic rate, which can help the body shape and avoid rebounding after successful fat reduction. However, the preconditions are all based on diet control.
If you still eat too many high-calorie and high-fat foods during the period of high-intensity exercise to lose fat, you will not lose fat, but you may get fatter and fatter.
Because exercise produces calorie consumption, the body needs energy supplement, which will stimulate appetite growth. If you can't control your diet well, you can't achieve a good fat-reducing effect.
We can often see some professional bodybuilders. Some athletes maintain high-intensity exercise during training, resulting in huge body heat every day. Even if they eat a lot, their bodies will not gain weight. But in their diet structure, low-fat, low-sugar, high-protein and high-fiber foods are often the main sources of eating. After the training stops, if you can't control your diet well, your weight often rises quickly and your figure is out of shape.
Diet control is far better than exercise, whether it is to reduce fat or maintain the effect of losing weight. It makes sense to practice three points and eat seven points.
This statement makes sense. In fact, for weight loss, the most important thing is diet control, followed by exercise. Obesity caused by unhealthy diet is more difficult to eliminate, because once eating habits are formed, it is difficult to change.
Accustomed to a big fish, big meat, unhappy diet without meat, it is almost impossible to change it to clear soup and less water. So diet is very important.
Diet is to supplement energy, and exercise is to consume energy. What is weight loss? That is, the energy consumed is greater than the supplementary energy, so if every meal is a high-calorie meal, then the amount of exercise required will be even greater, and a lot of exercise will make people feel tired and thus resist exercise, so this old saying has its scientific basis.
Losing weight is a topic that modern people often talk about. I don't know if it's meaningful for men and women to exercise three points and eat seven points, but I can roughly say it.
At a party with friends last night, several doctors in the hospital happened to talk about losing weight. Reasonable exercise and reasonable diet are the first elements of health. It is not advisable for some people to go on a diet excessively. Even if you lose your ideal figure, what can you do if your health is not guaranteed?
Losing weight should also be decided according to your actual situation. Just like a famous program host, he is skinny and wears very revealing clothes, which is not necessarily beautiful. At least, I can't appreciate it from my point of view. Personally, I think it is more important to do more exercise than diet as long as physical conditions permit.
As early as thousands of years ago, there was a record of "obesity" in Chinese medicine (the original fat man went down in history a long time ago …), and the "Internal Classic" called obesity "fat noble". It sounds much taller than what we now call "obesity", but who wants to be this "noble person" in our fat and not beautiful era?
If you don't show it, the season will pass, and it is imperative to lose weight!
I always believe that "shut up and spread your legs", there is no meat that can't be thrown away! So I'm going to zoom in
Number one: shut up.
Everyone must have laughed when they saw the first move. Are you kidding? That's easy to say. There are so many delicious foods in China, how can you shut up? The meat is so delicious, how can I give it up!
(Look! The heroine of idol drama revealed the secret! )
Energy breakfast must be eaten: According to the Dietary Guide for China Residents, the energy of a nutritious breakfast should be around 700 calories, which generally includes cereals, such as steamed bread, bread, cereal, noodles and porridge. Animal food, such as meat and eggs. Milk and dairy products; Four kinds of food, such as vegetables and fruits.
Many dieters will choose not to eat breakfast, which is actually wrong, because breakfast can provide 30% energy for the human body all day. On the contrary, if you eat little or no breakfast, you are likely to be too hungry before lunch, and then eat snacks to satisfy your hunger, resulting in an increase in calories.
Here I recommend several foods that are full of energy and conducive to weight loss:
Brown rice (368 calories/100g) is a whole grain with rice bran, which tastes rough and hard and is more suitable for porridge. Eating in the morning can not only provide us with the calories needed by the human body, but also facilitate the discharge of stool, so it is especially suitable for dieters.
The rice bran layer of brown rice is rich in dietary fiber, especially water-insoluble dietary fiber, which has liposuction effect, can stimulate intestinal peristalsis, absorb intestinal moisture and promote fecal excretion. In addition, Chinese medicine believes that brown rice is flat and there is no seasonal restriction on consumption.
Eggs (144 calories/100g) are common, but almost all of them have important nutrients needed by human body. Some people think that eggs are nutritious and easy to get fat. In fact, high-quality protein eggs will not make us gain weight. What makes us fat is fat (especially saturated fatty acids) and too much sugar.
But if you eat fried eggs, you should pay attention, because the calorie of an fried egg is 208 calories/100 grams. People who want to lose weight want to eat eggs, so it is better to boil them in water.
Tips: People with high cholesterol should try not to eat egg yolk because it has a high cholesterol content.
Milk contains high-quality protein, which can provide energy for human body, while vitamin B can promote the metabolism of sugar, fat and protein we eat, help us consume calories and fight hunger.
For dieters, it is best to drink skim or low-fat milk, because the calories of pure milk are about 65 calories/100 ml, while skim milk is about 36 calories/100 ml.
Lunch is very important. In addition to destroying the normal metabolism of the human body, lunch dieting may also lead to excessive hunger in the afternoon, thus eating more at dinner. You can eat a variety of foods at noon, because the gastrointestinal function of the human body is the strongest at this time, and there is enough time to digest the calories you consume.
Most people like to eat meat, but people tend to "avoid it" when they lose weight. Huangdi Neijing says that "five animals feed and five grains feed", and it also advocates people to eat meat properly to promote health.
Modern science has also confirmed that eating meat properly can get rich protein, vitamin B family, iron, zinc and other essential nutrients for human body. Moreover, proper fat can make the skin elastic and not easy to relax. Not eating meat during weight loss may make our complexion worse.
Therefore, we should learn to choose and eat meat scientifically and supplement high-quality protein, such as chicken breast and fish. Fish is one of the favorite meats for dieters because of its tender and soft meat and easy digestion and absorption after eating. It's spring, and mandarin fish, perch, hairtail and crucian carp are all good choices.
Only about 30% of what you eat at dinner is absorbed by your body, so eat as little as possible at dinner. Reduce starch content and calories for dinner. If you are worried that you are really hungry, it will lead to breaking the routine and eating midnight snack. You can choose plant proteins, such as soybeans and tofu, to enhance your satiety.
The second measure: take your legs.
Eating healthy and energetic, are you still worried about not exercising? Besides, the exercise I'm talking about is that simple!
Walking: As early as 2002, the World Health Organization put forward the slogan "Exercise is good for health", advocating that everyone should walk more than 10000 steps every day. Walking is an excellent form of exercise. It is safe and relaxed, and its greatest advantage is that it can exercise anytime and anywhere.
It's also good for losing weight. When the calorie consumption is reasonably increased under the premise of controlling the calorie intake, then the weight of the human body will drop. What is the standard of walking? That is, the speed is about 60-90 steps per minute and at least 10000 steps per day.
At the same time, we can pay attention to the landing mode of the foot: consciously contract the lower abdomen in the order of heel, arch and toe. The former can improve your hips and stovepipe and exercise the muscles inside your thighs, while the latter can make your lower abdomen muscles firm.
Four tips for staying at home:
Standing, one foot leaning against one side of the sofa or chair, the other knee bending straight, and then exchange, you can exercise your thighs and calves.
Lying on the sofa or bed, riding a bike with your feet flying slightly, you can also exercise your thighs.
You can put your hands on the bed and table to do push-ups, fully open, and your body is at a 45-degree angle. Direct push-ups are too difficult for female friends, and this action is just right for female friends. This action can exercise the back lines.
Lie flat, bend your knees, put a small pillow between your knees, and use the strength of your abdomen and buttocks to raise your body as much as possible. Repeat 30 times, not only thin belly but also hip lift!
The correct way to lose weight is to eat seven points and exercise three points. Smart you, your heart is not as good as your action!
I think eating takes up most of the place. How to eat, when to eat and what to eat are really important! Choosing the right ingredients and cooking in the right way can make your journey of losing weight smooth. Then with the right amount of exercise, it will be seamless.
Let's talk about diet first. You need to know the approximate calories of the food you eat and be as accurate as possible.
In order to ensure the speed of losing weight, eat as little as possible and eat slowly. On the content of eating, I have been groping and practicing repeatedly, studying various recipes of fitness and fat reduction experts, and summing up a set that suits me and eats cleanly and healthily. Avoid high fat and salt. Bottom line: when you lose weight, you should eat more delicious food to better fight against all kinds of ups and downs. When I am greedy for high-calorie food, I will study the recipes of low-calorie ingredients and then study and imitate them myself.