+

You really are overweight

You really are overweight? It is very necessary to discuss this before dieting. Many people simply don't think they are overweight, especially many women who habitually complain about dieting. They feel that they are overweight because they can always pinch a large amount of meat from their bodies. This is because of lack of exercise and loose muscle. You may not be really overweight. To find out whether you need to diet, you can use BMI and waist-hip ratio to judge.

BMI = weight (in kg) / height (in meters)

About BIM index and obesity relationship, you can refer to the table below.

But BMI is only suitable for non-fitness people to measure. If you often do strength training, you should use waist-hip ratio (waist circumference / hip circumference) to judge obesity. The normal range of waist-hip ratio for men is 0.85-0.95, and for women it is 0.67—0.8. If it exceeds the maximum value in this range, you should lose weight. If it is less than the minimum value in this range, you should gain weight.

So we can use the above two standards to see if we need to diet. Of course, the body shape of many people is within the normal range, but they still want to lose weight. They think that the bone-shaped figure is beautiful. This is a matter of personal opinion. If you think it's beautiful, I have nothing to say. However, I still suggest that you control your body shape within the normal and healthy range.

The slimming idea

The slimming idea is to reduce the input of calories and increase the output of calories to form a calorie deficit. This is an unchanging principle. The input of calories is diet, and the output of calories is exercise. This is the only law of slimming. However, the ketogenic diet is another matter.

Reduce the input of calories

As mentioned in the previous text, reducing the input of calories does not mean dieting. Excessive dieting will cause endocrine disorders and reduce metabolic levels, which will make slimming more difficult. Light dieting may not damage the body much, but it will affect the mood. Food affects mood. The more serotonin in the body, the happier you feel. When you eat a delicious meal, you'll talk excitedly. When you're hungry, you'll feel depressed and irritable. So dieting not only hurts the body but also affects social life.

So the correct way to control diet is to take into account the characteristics of the three main macronutrients. Let's take a look at the characteristics of the three main macronutrients below.

Protein: has the highest heat effect, and a large amount of protein intake will not turn into fat. Carbohydrates: a large amount of intake can easily cause fat accumulation, and the GI value of carbohydrates is high, which can cause insulin to soar, thus strengthening the body's synthesis metabolism. Complex carbohydrates and dietary fiber are another matter.

Fat has the highest calorie and is also very tempting. Eating too much will make you unable to stop.

According to the above characteristics, I recommend a slimming idea: mainly based on protein intake, supplemented with complex carbohydrates and dietary fiber. Because they have satiety, the intake of fat should be strictly controlled, as long as the daily fat intake is no less than 50g.

Diet is the input of calories. Before determining how much calories you should take, you should calculate your basic metabolism. After knowing your basic metabolism, you can estimate the calories you can burn without exercise. Please refer to the table below for the calculation method.

When you know the calories you burn daily, I don't suggest controlling calories too strictly, as long as the daily calorie intake is 300 calories less than the calorie consumption.

Increase the output of calories

The usual way to increase the output of calories is to exercise. However, exercise should be a supplementary measure during slimming. You can reduce a piece of cake to reduce hundreds of calories. But if you exercise, you have to work for an hour.

So during slimming, we should recognize that calorie output is just a supplement. We should not confuse diet and exercise. If we don't control our diet, but exercise intensely, it will only achieve twice the effort and half the result.

So for calorie output, we should choose safer and more calorie-burning exercises. Simply doing aerobic and anaerobic exercises is not the best choice. We should combine aerobic and anaerobic exercises, and anaerobic exercises should be done first, followed by aerobic exercises because anaerobic exercises can eliminate lactic acid produced in anaerobic exercises.

So in anaerobic exercises, give more muscles to participate. For example, squats, deadlifts, etc. The more muscles involved, the more calories you burn. The weight used in training is not the main point, our goal is to burn calories, not to increase muscle. Through intermittent anaerobic exercise, the fat breakdown effect obtained is no less than the effect of aerobic exercise. The fat-burning effect of aerobic exercise is immediate, and after stopping the exercise, the fat-burning efficiency will decrease significantly. After anaerobic exercise, the fat burning phenomenon will still continue for 48 hours, so don't think that anaerobic exercise cannot lose weight.

And in aerobic exercise, we should consider the feeling of the knee joint. Running and jumping rope can also reduce fat, but they are not good for the knee joint, especially for overweight people, we should pay attention. Elliptical trainer and swimming, which don't involve the knee joint, can also play a role in reducing fat.

1. Other suggestions
2. Here I share a few slimming tips.
3. Slimming cannot be rushed. The ideal slimming speed is to lose 1 kg of weight every 2 weeks.
4. Don't fill your bowl too full. We were educated from childhood that we should finish the food in our bowl. If you fill it too full, you will force yourself to eat it all. If you just fill half of it, you may not want to eat it after finishing.
5. Eat large, low-calorie foods. The larger the volume of food, the stronger the satiety. We eat large, low-calorie foods to prevent hunger and reduce calorie intake.