To say that the most difficult to lose weight, must be those in 100-120 pounds of people. This is the "small base", which is also commonly known as "microfat". Small base number of girls will be said "you are not fat ah", "how to lose weight ah", but how much meat on their bodies, only their own heart knows.
Why is it so difficult to lose weight?
1, small base girls have less fat than large base girls, so when it comes to losing weight, the rate of fat decomposition will slow down as the body will with the weight loss.
2, after losing weight to a certain extent, all the indicators of the human body will change, deviating from the default value, and eventually our body will automatically start the self-protection mechanism to maintain its own stability.
While the road to weight loss for small base girls is bumpy, I believe that as long as we find the right way and persistently adhere to it, we will certainly be able to usher in the dawn of victory, small base girls need to lose weight from the diet and exercise in two aspects to start, the specific method is as follows:
A, diet
Must eat breakfast
Eating breakfast during weight loss helps detoxify the intestines. Detoxification takes place from 10 am to 11 pm. Before this time, consuming sufficient food fiber, fermented foods and water can help the digestive tract to digest and absorb, which not only reduces constipation, but also helps in defecation.
Eating breakfast during weight loss can also boost your metabolism throughout the day. Breakfast can provide sufficient energy for the body, which not only promotes the flow of blood, but also warms up the body.
Don't feel hungry
In fact, when your stomach is rumbling with hunger, your body doesn't burn off your fat; on the contrary, it lowers your metabolism and reduces calorie consumption. Moreover, hunger builds up, and when it reaches a certain level, it creates an appetite, which can lead to overeating. The scientific way to lose weight is to ensure that you have enough to eat as a prerequisite, do not think that you can lose weight without eating.
Don't eat after six
Studies have shown that 42% of the calories most people consume in a day are after meals. That means that many people eat a lot of things after dinner, such as snacks and late night snacks. Therefore, do not eat after six o'clock in the evening, so that losing weight will be twice as effective. If you often eat after six o'clock, you can eat some low-calorie healthy food in advance to suppress your appetite, such as fruits, pure milk and so on.
Prohibition of Dieting
Many people feel that they get fat because they eat too much. In fact, three meals a day, if you can be light and nutritionally balanced, then it is difficult to get fat.
For example, if you take your three meals, strictly in accordance with the proportion of staple food: protein: vegetables = 1:1:2 to arrange, eat 150 grams of rice, 150 grams of lean meat, 300 grams of vegetables, but also only intake of 500-600 calories. Such a portion is enough to fill you up, but definitely not to gain weight.
Quit Sugar
Quitting sugar is very important for weight loss and it is also very helpful in repairing the skin. It is recommended that people who are losing weight should reduce or avoid sweets. When you are losing weight, you should pay attention to controlling the intake of sugar, you can choose beans and coarse grains instead of rice, or you can eat more whole wheat bread, sweet potatoes, potatoes and so on. You can choose black coffee for breakfast, as it is invigorating and also serves as a good appetite suppressant.
Supplement vitamins and fiber
The best source of dietary fiber supplement is fruits and vegetables. According to the standards of the Dietary Guidelines for Chinese Residents, healthy adults are recommended to consume 200-400 grams of fruits and 300-500 grams of vegetables (half of which are leafy vegetables) daily. Eating more fruits and vegetables will ensure your daily nutritional intake and at the same time make you feel full enough to lose weight.
Two, exercise
Want to lose weight through exercise, it is important to grasp the intensity of the exercise. If the intensity of the exercise is not enough, then it is only in the exercise body, can not achieve the purpose of weight loss.
Aerobic exercise can keep the heart rate at a high level, which in turn improves energy expenditure during exercise; while strength or resistance training can make the muscle mass larger, which in turn increases the basal metabolic rate. In addition, when performing high-intensity strength exercise, it will also stimulate the secretion of growth hormone, insulin and other hormones in the body, thus promoting the body's sugar and fat metabolism.
For small base girls, if only pure exercise, it is not too much effect, but also need to at the same time muscle building training, so you can achieve twice the result with half the effort.
Large base people, consumption is relatively large, so the speed of weight loss will be faster; and small base people, consumption is not much, the progress of weight loss will naturally be much slower. But whether it is fast or slow, one thing is certain:As long as you do it the right way and keep working hard, you will definitely lose weight one day.