Dieting to lose weight is the least recommended, unless you want to lose weight in a short time. Because the rapid reduction of carbohydrate intake during dieting will definitely lead to the reduction of muscle and water content, but it may not necessarily reduce the fat content. Moreover, muscle loss will lead to slow metabolism, reduce energy consumption, hinder weight loss and endanger health. Therefore, it is necessary to ensure the intake of protein and prevent the decrease of muscle content during fat reduction. So don't eat diet meals, the nutrition should be balanced, and it is also reasonable to "have the strength to lose weight after eating". In addition, weight loss is not simply measured by weight. For example, if your muscle content increases and your fat content decreases, it may also lead to weight gain, with the main purpose of reducing fat.
Therefore, it is necessary to pay attention to the diet, but not simply to control the amount of food, but also to pay attention to the intake of food ingredients. For example, rice is mainly composed of starch, which is converted into glucose after decomposition, and glucose can also be converted into fat in the body. The diet and the main ingredients of food during weight loss can be easily found on Baidu Library and other websites, and there are many contents. I won't go into details here.
Another thing, for example, you jog every day. You may consume 5000 joules of energy in the first 45 minutes, but after a while, it may only be 3000 joules, which is because of the adaptability of the body. In this case, it may be effective to extend the exercise time, but it will also endanger your health for too long. The jogging you do is aerobic exercise. I suggest you do aerobic and anaerobic exercises together when you lose weight, that is, mixed oxygen exercise. This is more effective. It is also recommended that you have regular work and rest and exercise time, and sleep time should be controlled every day, up and down for seven hours. Sedentary and standing for a long time can also easily lead to fat accumulation.
However, losing weight in a few words is not clear, the content is very complicated, and I am talking about some simple things. It is also a good choice to consult professionals and pay attention to the official account of Weibo or WeChat.
Seeing that you have persisted for so long, you should also be a persistent person, so you should supplement some theoretical knowledge before losing weight (such as doing some stretching exercises after exercise), which will get twice the result with half the effort. Finally, I recommend a book, which is more professional, suitable for people with insufficient theoretical knowledge, and can reduce fat instinctively.
Hope to adopt.