Hi ~ Today is another day staying home... I just accidentally saw a question-answer session——“How to lose fat and gain muscle without exercise?”

emmmm, every time I see such a question, there are countless MMPs in my heart...

Okay, let's get to the point, have everyone tried different ways to lose weight?

Dieting, apple slimming method, xx method, lose 30 pounds in a month...

These methods that go against human nature are really too many. So, what was the final result? How long did you stick with it? How much did you lose? How much did you regain?

So, you really know how to lose weight?

I've discovered that losing weight is really a lifelong career for most women... This topic is also endless. In today's information-rich internet era, we must learn to distinguish between true and false information and whether the methods are feasible.

The method of assessing the feasibility is: executable, effective, and in accordance with basic principles.

Let's go back to the basic principles of weight loss:

Weight loss = calorie deficit = expenditure - intake

Expenditure = daily expenditure + basal metabolism

Intake = dietary intake

Weight loss = basal metabolism + daily expenditure - dietary intake

So, what we need to do is three things:

1. Increase basal metabolism
2. Increase daily expenditure
3. Reduce dietary intake

Next, let's break it down to see it:

Methods to increase basal metabolism

1. High-frequency and large-volume drinking of water
2. Small meals, multiple meals
3. Increase strength training to increase basal metabolism.

PS: Prolonged, uninterrupted aerobic exercise will reduce muscle mass,reducebasal metabolism. Therefore, simply running cannot effectively achieve slimming effects. The most ideal combination is strength training as the main one, with aerobic training as auxiliary training. (Old sayings, please save our children!) If time is limited, just choose strength training. (Like lifting weights, practicing martial arts, CrossFit, etc.).

4. Get enough sleep, don't stay up late~

Methods to increase daily expenditure

1. Stand instead of sitting, sit instead of lying down
2. Maintain at least 6000 steps of daily movement
3. Ride a bike, do housework, all methods that can make you move

Even if it's to take the dog for a walk! My friends.

1. Reduce dietary intake
2. Reduce or eliminate the intake of fried foods, milk tea, and all high-calorie foods
3. Increase protein intake, through egg whites, lean meat, seafood, etc.
4. Increase the intake of coarse grains, replacing processed foods

The lower limit of dietary intake is basal metabolism, you cannot endlessly reduce it

PS: If dietary intake is lower than basal metabolism, it will cause endocrine disorders, menstruation may be lost, basal metabolism will form a vicious cycle, you must pay attention!

1. In summary, through feasibility assessment, combined effective weight loss methods are as follows:
2. High-frequency drinking of water, 8 glasses a day is basic!
3. Try to eat small meals
4. Try to increase daily activity as much as possible
5. Reduce dietary intake, but pay attention to intake not less than basal metabolism, don't diet, don't fast...

At least 3 hours of exercise per week, can all choose strength training, if there is more time, increase aerobic training.

Exercise lower limit: 3 times per week exercise, each time no more than 1 hour.

Ideal state: 5 times per week exercise, each time 1 hour strength training + 30 minutes of aerobic training

If you can achieve the above 5 points, you will definitely change your figure at a visible speed~

Regarding the details of the diet, please refer to the previous article “How to eat less and lose weight”

Writing in the end

Never diet, never fast.

Never try any miracle cures.

Never imagine you can stay skinny.

Controlling your mouth and opening your legs is the only correct way.

If you have any questions, please leave a message or private message~