If you make these 2 mistakes, it will be difficult to lose weight.
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Weight loss is inevitably inseparable from exercise and diet, but some people open their legs and exercise, while simultaneously controlling calories, but they don't lose weight. This is because the direction is wrong, but the method is wrong.
During weight loss, if you make these 2 mistakes, it will be difficult to lose weight.
1Nutrient intake is too single, leading to abnormal operation of the body
Although you reduce calorie intake, you have not maintained a balanced diet. The body needs the intake of carbohydrates, proteins, and fats. If you choose not to eat staple foods, the intake of carbohydrates will not meet the needs of the body, leading to abnormal metabolism. If you choose apple substitution, although the calories are reduced, the body cannot obtain enough protein and carbohydrates, leading to malnutrition.
In the long run, the basic metabolism of the body decreases, calories are not easy to digest, and they will be converted into fat, and the speed of weight loss will slow down. When you restore your diet, your weight will inevitably rebound.
Solution:During weight loss, we need to control the daily calorie intakeNot exceeding the total metabolic rateWhile greater than the basic metabolic rate, balanced nutrient intake, supplementing the body's needs for protein, carbohydrates, fats, minerals, vitamins and other substances.
While ensuring that the daily calorie intake is 1300-1600 calories,Per kilogram of body weight, intake 1.5-1.8g protein, 3-4g carbohydrates, to ensure normal life activity.So you need to eliminate some junk food, such as burgers, fried chicken, and sugary drinks with high carbohydrates and fat.
Choose natural, less processed foods. In addition to supplementing sufficient high-fiber vegetables, you also need to eat appropriate amounts of staple foods such as rice, brown rice, corn, sweet potatoes, potatoes, oats, and so on. The quality of protein can choose boiled eggs, chicken breast, steamed fish, steamed shrimp, tofu, milk, etc.
2Prolonged low-intensity aerobic exercise leads to muscle loss
Aerobic exercise can help you consume excess fat and promote the decline of body fat rate. However, excessive low-intensity aerobic exercise can lead to the breakdown of muscle. Muscle is the largest consumer of calories in the body, and it burns 3 times more calories than fat of the same weight.People with more muscle have a more vigorous metabolic rate.
Muscle has many functionsFor example, protecting organs and bones, creating a curvy, flat tummy, and figure, and maintaining an easy-to-lose-weight and vigorous physique.
However, as people age, muscle will gradually decrease with age, and combined with prolonged low-intensity aerobic exercise,Muscle breakdown will accelerate.When the body adapts to low-intensity training, the heat output of the body will decreaseWhen you stop aerobic exercise, the heat output of the body will decrease
If your diet increases slightly, leading to the heat input exceeding the heat output, your weight will rebound and you will become fat.Solution:
When we perform low-intensity training for a period of time, we need to gradually increase the intensity to reduce muscle loss and maintain vigorous metabolism. For example, when you first start exercising, your physical fitness level can only perform walking, jogging, playing ball, etc.However, after 1-2 months, your cardiopulmonary function improves, your weight decreases, and your body burden is reduced. At this time, we can upgrade to, jumping rope training, boxing, HIIT intermittent training, etc.
These movements are high-intensity interval training, and each time the required time period is 20 minutes, which can keep the body in a super-oxygen-consuming state, allowing the body to burn fat continuously, while avoiding muscle loss and maintaining a vigorous metabolic state.If possible, you can also do strength training (squats, bench press, pull-ups, Bulgarian split squats, rowing, deadlifts, etc.) to increase the amount of muscle in the body. As the amount of muscle increases, your basic metabolism will also strengthen, allowing the body to consume more calories, so your weight loss speed will accelerate.After losing weight, you will have an easy-to-lose-and-not-gain-weight body.
