Why is it so difficult for girls with a small base to lose weight?
1, girls with a small base have less fat than girls with a large base, so when losing weight, the speed of fat decomposition will slow down with the reduction of the body.
2. After losing weight to a certain extent, all indexes of human body will change and deviate from the default value. Eventually, our body will automatically start the self-protection mechanism to maintain its own stability.
Although the road to losing weight for girls with a small base is bumpy, I believe that as long as we find the right method and persevere, we will surely usher in the dawn of victory. Girls with a small base need to start with diet and exercise. The specific method is as follows:
First of all, diet
Be sure to have breakfast.
Eating breakfast during weight loss helps to detoxify and make the intestines unobstructed. The detoxification time is from 10 am to10 pm. Before this, eating enough dietary fiber, fermented food and water will help digestion and absorption of the digestive tract, which can not only reduce constipation, but also help defecation.
Eating breakfast during weight loss can also promote the metabolism of the day. Breakfast can provide enough energy for human body, which can not only promote blood circulation, but also make people's physique warmer.
Don't feel hungry.
In fact, when your stomach is growling with hunger, your body doesn't consume your fat. On the contrary, it will reduce your metabolism and reduce calorie consumption. And hunger will accumulate, to a certain extent, it will produce appetite, leading to overeating. Scientific weight loss methods are based on ensuring a full stomach. Don't think about losing weight without eating, but eat reasonably, so as to lose weight better.
Don't eat after six o'clock
Studies show that 42% of the calories that most people consume in a day are after meals. In other words, many people eat a lot of things after dinner, such as snacks and supper. So don't eat after six o'clock in the evening, so losing weight will get twice the result with half the effort. If you often eat after six o'clock, you can eat some low-calorie healthy foods in advance to suppress your appetite, such as fruit and pure milk.
No diet
Many people think that they get fat because they eat too much. In fact, if three meals a day are light and balanced, it is difficult to get fat.
For example, if you arrange your three meals strictly according to the ratio of protein: vegetables = 1: 1:2, you will eat 150g of rice, 150g of lean meat and 300g of vegetables, but you will only consume 500-600g of calories. This weight is enough to make you full, but it will never gain weight.
Quit sugar
Quitting sugar is very important to lose weight and help to repair the skin. People who lose weight are advised to reduce or avoid eating sweets. Pay attention to controlling sugar intake when losing weight. You can choose beans and coarse grains instead of rice, or you can eat more whole wheat bread, sweet potatoes and potatoes. You can choose black coffee for breakfast, because black coffee can make people feel refreshed and can also play a good role in suppressing appetite.
Vitamin and cellulose supplementation
The best sources of dietary fiber supplements are fruits and vegetables. According to the dietary guidelines of China residents, healthy adults are advised to consume 200-400g of fruits and 300-500g of vegetables (leafy vegetables account for half) every day. Eating more fruits and vegetables can not only ensure the daily nutritional intake, but also make yourself feel full enough, so as to lose weight effectively.
Second, sports.
If you want to lose weight through exercise, it is very important to grasp the intensity of exercise. If the intensity of exercise is not enough, then you are just exercising and can't achieve the goal of losing weight.
Aerobic exercise can keep the heart rate at a high level, thus increasing the energy consumption during exercise; Strength or resistance training can make muscles bigger, and then increase the basal metabolic rate. In addition, when carrying out high-intensity strength exercise, it will also stimulate the secretion of hormones such as auxin and insulin in the body, thus promoting the metabolism of sugar and fat in the body.
For girls with a small base, if they just do simple exercise, it won't have much effect. They also need to do muscle training at the same time, which can achieve twice the result with half the effort.
People with a large base consume a lot, so they will lose weight faster; People with a small base consume little, and the progress of losing weight will naturally be much slower. But whether it is fast or slow, one thing is certain: as long as you use the right method and keep working hard, you will lose weight one day.