In most people's cognition, dieting has always been a nightmare for us, and many people are either dieting or on the way to dieting.

Bought a few thousand dollars' worth of equipment in the gym, but still couldn't succeed in losing weight, or continuously worked hard in the gym but couldn't see any results. Some people saw results, but suddenly experienced a rebound after a period of time, or because they had a 'cheat meal', all the efforts made over several days were wasted.

On the weight loss journey, have you also experienced so many difficulties, and have you ever doubted whether you will never lose weight, or whether you are destined to be fat since birth.

According to research, about 70% of people in China use incorrect weight loss methods, which not only damages their own bodies but also reduces their confidence.

You may have heard many celebrities dieting, and you've seen the results, but those methods are all wrong.

Now let's talk about how to succeed in losing weight, just do two things.

That is diet + training.

As the saying goes, 'three trainings, seven eatings.' Our diet accounts for 70%, which is very important. Training accounts for 30%, training is our foundation, just like the foundation for building a building. If the foundation is solid enough, we can build taller buildings.

First, let's understand how to train.

Aerobic training,

Aerobic training refers to the ability of the human body to expend energy mainly through aerobic metabolism (oxidation of sugar and fat), for a long time.

Sufficient oxygen supply is a prerequisite for aerobic training and the key factor limiting aerobic training, so aerobic oxidation system is the power supply system for aerobic training.

This requires a standard to judge whether we are doing aerobic exercise. The best way to judge aerobic exercise is to measure our heart rate during exercise.

The intensity of aerobic training should be between moderate and slightly higher (heart rate is 60%-80% of the maximum heart rate), approximately 150 beats per minute for normal young people.

Because at this time, blood circulation can supply enough oxygen to the heart muscle, ensuring that we have enough oxygen for exercise. We can wear a sports watch to measure heart rate value.

Each time we do aerobic training, we must not be less than 30 minutes, no more than 50 minutes, and we should do 3 to 5 times a week.

This exercise can fully burn carbohydrates in the body, and can also consume body fat, enhance and improve cardiovascular and pulmonary function.

There are many ways to do aerobic exercise, such as,

Swimming,

Swimming overcomes the resistance of water instead of gravity, which doesn't damage the joints and muscles, effectively protecting the joints. Swimming in a cold environment burns a lot of calories, which is a significant weight loss exercise.

Running,

Running can increase the blood supply and nourishment of the brain by 20%, which can improve sleep quality at night. At the same time, it can greatly increase the oxygen-carrying capacity of the blood and improve cardiac function. Long-term running can make the resting heart rate slower, and increase the elasticity of blood vessels.

Cycling,

Improve the sensitivity of the nervous system, delay brain aging, and improve cardiovascular and pulmonary function training for the lower limbs and strengthen endurance.

Cycling is the same as swimming and running in terms of training for internal organs' endurance.

Anaerobic training,

Anaerobic training refers to the ability of the human body to provide energy through anaerobic metabolism to expend energy during exercise. It consists of two parts: ATP-CP breakdown and anaerobic glycolysis. Compared with aerobic work, anaerobic work has a shorter duration but a higher intensity.

When the exercise is intense, the intake of oxygen is very low. Because the power is too fast and too violent, the carbohydrates in the body can't be oxidized and decomposed in time, so they have to rely on anaerobic energy supply. This intense exercise will produce excessive lactic acid in the body, causing muscle fatigue and can't be sustained.

Such as fast running a hundred meters,

can quickly mobilize the anaerobic energy supply system of the body, improve the nerve control of the leg muscles, increase the dimensions, strength and coordination of the leg muscles.

Gym fitness,

Can effectively exercise most of the muscles in the body, improve anaerobic metabolism ability, and obtain more muscle mass. Women don't need to worry about building muscle because women have less testosterone, and the key factor for muscle growth is testosterone. Women doing anaerobic exercise can actually help us lose weight more effectively.

Secondly, let's talk about how to eat more effectively to help us lose weight.

First of all, dieting is the worst way, it damages the body too much, and ultimately doesn't get the desired results.

Our bodies constantly consume a lot of substances, so we need to constantly replenish them. The six essential nutrients – protein, fat, carbohydrates, water, vitamins, minerals – we should ensure balanced intake every day.

For breakfast, we can choose porridge, milk, eggs, bananas, corn stalks, sweet potatoes, oats, a slice of oatmeal bread,

Lunch can be eaten with a moderate amount of rice, some chicken, beef, milk, vegetables and sweet potatoes.

After training, you can eat a piece of chicken, some bread, fruit and corn, vegetables, etc.

The fourth meal can be eaten with oats, boiled green vegetables, etc.

Many people say we eat so much how can we lose weight, is it true that eating less is the key to losing weight?

The answer is no.

Because the body's nutrient absorption is insufficient, the body will prioritize consuming protein instead of fat, so we lose muscle instead of fat. Long-term dieting will make the body lack nutrients, low basal metabolism, collagen loss, skin becomes dark and dull, easy to age, enzymes and hormones cannot be fully generated, and endocrine disorders. Low basal metabolism will make it even easier to gain weight, and will rebound when the diet is restored.

We need to replenish a certain amount of carbohydrates after training, such as bread, to quickly replenish the energy consumed during training and restore energy. We also need to replenish high-quality protein to make muscles grow and recover faster.

Actually losing weight is so simple, as long as you have a regular and planned exercise + reasonable diet, don't overeat, and persist for a period of time, you will definitely see results.

Keep going. Believe that you can all achieve the body you want.