Two steps to reverse obesity.
Fat constitution: the absorption is particularly good and the metabolism is particularly poor.
Easy-to-lose physique: the absorption is not very good, and the metabolism is particularly good.
The key to building lean physique: reducing absorption and improving metabolism. Fundamentally caused the temperature difference.
Easy lean body step 1.
Reverse step 1: Eat low-sugar (low GI) food.
Low GI food: whole grain, brown rice, black rice, sweet potato, mung bean, soybean, konjac, pasta and buckwheat noodles.
Basal metabolic rate is the key: since eating foods with high sugar content is easy to gain weight and foods with low sugar content are not easy to gain weight, why can I gain weight by drinking water? Because the basal metabolism is low! ! !
Easy to lose weight, the second step.
The second step of reversal: increase the basal metabolic rate.
Suggested recipe: breakfast: sugar-free soybean milk +2 eggs+whole wheat toast. Lunch and dinner: 1 bowl of brown rice or sweet potato+high quality protein+vegetables.
Exercise plan: 30-minute exercise, aerobic exercise and weight training three times a week, and add HIIT mode to the exercise. Keep has a lot of HIIT exercises.
Six truths about basal metabolic rate.
1, and basal metabolism accounts for 60%-75% of the total consumption. High basal metabolism makes it easier to lose weight.
2, the same person, the basal metabolic rate will decrease with weight loss, so different basal metabolic rates should be calculated at different stages of weight loss.
3. The platform of losing weight is that the body thinks there is a food shortage. Afraid that you will starve to death, a self-protection mechanism triggers you to live.
4. Low total consumption is equivalent to slow weight loss, which is also the reason why people with large weight base lose weight faster than those with small base.
5. The decrease of basal metabolism in the process of losing weight is easy to cause rebound.
6. Once basal metabolism is reduced, it is difficult to recover.