This question involves two key factors, exercise intensity and metabolism. If both are not done properly, weight loss is impossible, so what to do is the right thing to do?
First of all, keep the intensity of the exercise:
1. 10,000 steps per night, it looks like a lot of exercise, but if it is an hour or even two or three hours to complete, then and our usual walk is almost the same, walking can only consume a small portion of the calories, and can not achieve weight loss effect!
10,000 steps is equivalent to 5-7 kilometers, if it is now more popular walking exercise, it takes about an hour, consuming about 300 calories, only equivalent to our total intake of 1/7 a day.
Through this amount of exercise can be consumed by the amount of excess calories every day, but want to achieve weight loss effect, this intensity is not enough.
2. The same is to insist on walking 10,000 steps a night, in the premise of ensuring that try to walk as fast as possible, you can jog a distance in the process!
For example, after half an hour of fast walking, the body began to heat up, which is the signal of fat burning, this time you can jog for a short period of time, under the premise of physical strength, as far as possible, to lengthen the jogging distance!
You can also walk 10,000 steps, join the rope skipping, square dancing, and other aerobic exercise, to help the fat continue to consume, and then achieve the purpose of weight loss!
Secondly, it is incorrect to eat less or no food at night:
1. Our body, in addition to consuming fat through exercise, there is an important way to consume is metabolism. If you can make reasonable use of the metabolism, lying down to be thin is absolutely possible!
Our body is after? optimized programming? well, how many calories are needed every day to maintain body functions, which are fixed. If we don't eat and suddenly cut a huge chunk out of our fixed amount of calories, then our bodies think we're starving!
In this case, not only will not consume fat, the body will also release signals to the fat, in addition to the necessary consumption, the fat will go into a state of hoarding, to cope with the lack of calories in the body, to ensure that the body functions properly!
2. The right thing to do is to keep three meals a day or eat less and more, and improve your metabolism by improving your diet to achieve weight loss!
For example, reduce the intake of high-calorie foods, increase high-carb roughage and improve the protein content of the diet. By adjusting the diet, the intake of adequate protein and high-fiber carbohydrates can increase the metabolic rate, so that we consume an additional 150 to 200 calories per day.
The body's metabolism is the most vigorous point in time is at night, so the night does not eat, will affect the body's normal metabolism, can not play a role in weight loss will also affect the health of the body, this method is not desirable!
Finally summarized:
Through exercise and dieting, it is true that you can see the effect of weight loss in the short term, but that is unhealthy. Although the results are achieved, the likelihood of sticking with it for a long time is low, and the chances of rebounding once you resume your diet are high!
The correct understanding of the relationship between weight loss and the body, scientific weight loss is the right way! Here is attached to my weekly weight loss program:
Exercise
1. Monday to Friday, every day to maintain more than half an hour of aerobic exercise, running, cycling, jumping rope, swimming can be!
2. Saturday to arrange a anaerobic plus aerobic training, anaerobic can be any instrumental training, time and intensity to a lot of sweat as the standard; aerobic can be free to choose, time to maintain more than half an hour!
3. Sunday rest
Diet
1. to ensure that the daily three meals increased to four to five meals, you can not change the time of the main meal, the other as a meal, food to low-calorie-based, eat more vegetables and fruits to quit junk food.
2. Increase protein intake, do not recommend only drinking pure milk. There are still a wide range of food sources of protein, such as common dried fruits, beef, avocado and so on.
3. Make sure you get 8 hours of sleep a day!
Fitness plus weight loss maintained for 7 years, the biggest takeaway is that to be happy to lose weight do not torture yourself.
Rather be a happy fat person than a painfully thin person!