Scientific weight loss does not rebound, and you should protect yourself while exercising. This sport is still relatively high-intensity. Proper exercise can help us reduce stress. This exercise has greatly improved our posture. Let's take a look at scientific weight loss without rebounding, with knowledge.
Scientific weight loss does not rebound. 1 Improper selection of exercise items. Obese people exercise just like normal people do weight-bearing exercise. Therefore, we should pay attention when we start to take part in exercise. First of all, we should choose good sports. Generally speaking, the whole-body dynamic exercise (aerobic exercise) with the goal of exercising the whole-body physical strength and endurance is mainly used, such as cycling, dancing, walking, jogging, going up and down stairs, climbing mountains, various ball games and gymnastics, skipping rope, swimming and walking in water. Among them, riding and swimming do not bear much weight on knees and feet, so they are more suitable for obese people to exercise. Losing weight requires a lot of fat, and fat consumption requires a lot of oxygen and a long enough exercise time. Therefore, in order to achieve the goal of losing weight, we must choose exercise that takes a long time and can inhale a lot of oxygen (called aerobic exercise), so the best exercise to lose weight is walking. This is the best way to consume excess fat. Friends who want to lose weight should always think of such a piece of advice: "It is better to go for a walk by car than to sit and watch".
Whether the weight loss exercise can achieve satisfactory results depends on whether the amount of exercise is properly mastered. If the amount of exercise is too small, you can't consume excess calories, and the weight loss effect is not ideal. Excessive exercise, beyond the body's capacity, will cause excessive fatigue, cause adverse reactions, affect health, and it is difficult to persist. Generally, young people can exercise more for a longer time, and the highest heart rate during exercise can be controlled at around 140 beats/min. For people who are weak or have mild chronic diseases, the amount of exercise should be limited to the heart rate of 65,438+000-65,438+020 beats/min. Breathe faster when exercising, and keep exercising for a while after sweating slightly. If you feel tired after exercise, it means that you are in good mental state, full of physical strength, have a good sleep and have a good appetite, which means that the amount of exercise is appropriate. If you feel very tired after exercise, your limbs are sore and heavy, and you are still very tired the next morning, and you are dizzy, weak, have no appetite, and feel weak in exercise, which means that you have too much exercise and need to adjust it in time.
The purpose of not insisting on exercise to lose weight is to improve metabolism and consume excess fat in the body. Exercise consumes a lot of energy, and the immediate weight loss effect is the strongest. After stopping exercise, the body's vigorous metabolism will last for a period of time, which is the so-called "aftereffect". This "after-effect" lasts for a short time, usually no more than one day. If you exercise for three days and rest for three days, you may lose the aftereffects and overeat, and the original weight loss effect will be offset, so that the previous efforts will be wasted. At the same time, we should also know that it is difficult to get results within 45 days at the beginning of weight loss exercise, and it is particularly easy to get tired if you increase the amount of exercise a little. This is because fat people have more fast fibers in their muscles and consume glucose quickly during exercise, rather than fat, so they are not easy to lose weight and feel very tired. Strengthening physical exercise must be sustained. If the exercise stops, the volume of fat cells will increase again, and the weight will return to the level before exercise, and even rebound to be fatter than before.
The time for each exercise is not long enough. As the saying goes, "slow work makes fine work." Physical exercise is a "fine work", and it takes a long time to practice "slow work" every time. Although some people also take part in weight-loss exercises every day, instead of fishing for three days and drying the net for two days, they are afraid of being tired, and the time for each exercise is very short. For example, every time you exercise for more than ten minutes, you feel a little tired. If you have a rest, you won't be able to lose weight. Scientific research has confirmed that within 20 minutes of exercise, the human body only relies on glucose for energy supply, and does not use fat. Only after 20 minutes of exercise does the human body begin to use fat to supply energy, that is, to consume fat. Therefore, it takes at least 30 minutes to lose weight every exercise, and it is best to exercise for about 60 minutes every day. If you don't have time to take part in exercise during the day and go home to buy food and cook after work in the afternoon, you might as well get into the habit of taking a walk after meals, about 1 hour every day, which is of great benefit to losing weight.
Scientific weight loss does not rebound. 2 What kind of weight loss method is correct? I believe many people will ask this question. There are so many slimming products on the market. Although effective, most of them will rebound. So, why do they rebound?
Why does weight loss rebound?
Mann, an associate professor of psychology at UCLA, conducted a one-year follow-up survey of people who went on a diet to lose weight. Unfortunately, I got a shocking result: 4 1%, and many of these people are fatter than before losing weight. Why does weight loss rebound? Mann believes that there are two main reasons:
First, it is really difficult to change eating habits;
Second, even if you lose weight successfully, the law of decreasing dieting effect is feasible.
Why is it so difficult to diet and lose weight? The main problem is that people usually isolate dieting as a single way to lose weight. Dieting is most susceptible to social life. What you do and who you are with will affect your diet plan. Especially in this fast-paced society that advocates fast food and junk food, it is not easy to change lifestyle.
Rebound rate of diet pills: 50%
Diet pills can be said to be the most convenient way for many MM who are too lazy to spend time and continue to lose weight in various ways. And it's really tempting to take diet pills without exercise or dieting.
Generally speaking, diet pills usually suppress appetite and accelerate fat burning to lose weight. Once the drug is stopped, the fat metabolism becomes slow again and the appetite slowly recovers. Of course it's easy to get fat. And if you take bad diet pills, you will not only lose weight, but even your health may be lost.
Anti-rebound method: keep exercising.
Not all sports need to sweat. For MM who lose weight by taking diet pills, proper simple exercise can stick to her perfect figure. If you have time, you can read some books on Chinese medicine to lose weight, and the methods inside are also worth learning.
Rebound rate of low-calorie diet: 70%
The biggest enemy of losing weight in summer is high calorie, so some low calorie foods, such as mushrooms and tofu, are very popular. Although these foods are really beneficial to the body, like a single food diet, the body simply can't stand this harsh torture. Once the balance of the body's intake of nutrients is broken, the weight will increase. Moreover, although some drinks have always emphasized zero calories, the sugar in them can not be ignored.
The way to fight the rebound: control the intake of sugar
Calories only represent calories. For colder and colder weather, it is very important to keep a certain amount of heat. Therefore, it is very important to control sugar intake if you want to keep fit. Try to stay away from some drinks, high-sugar fruits and other foods.
Oil-free diet rebound rate: 90%
Among all nutrients, oil is indeed the highest in calories and the easiest to gain weight, so it has always been considered as the enemy of weight loss. But the oil can't be taken away completely, otherwise the skin and hair will become dry and the nails will break easily. In this way, even if the weight is light, there will be no good face.
Anti-rebound method: replace edible oil
If you really care so much about fat and want to lose weight effectively, then try not to choose animal fat, and you can choose olive oil with some unsaturated fatty acids. In terms of ingredients, such as chicken skin, pork belly should be changed to slimming. It makes people beautiful and healthy from the inside out.
Of course, if you have no worries about your diet after losing weight, no matter what method you use to lose weight, it will definitely rebound, so you must pay attention to the control of exercise and diet after losing weight.
The rebound rate of single food diet: 95%
Many girls eat a lot of cucumbers and tomatoes in order to lose weight, and they can really see good results at first. Unfortunately, the obesity rate of a single food is the highest, and there is usually only one or several simple nutrients in a single food.
The metabolism of the body will gradually deteriorate because of the lack of reasonable and complete nutrition, and all the functions of the body will gradually deteriorate. Girls lose weight in this way for a long time, which will affect the physiological period. And because the body's intake function has been disordered, eating something else is also very easy to get fat.
Anti-rebound method: balanced nutrition
Which is the most important, health or thinness? Presumably everyone will choose the former. In the face of such a high rebound rate, it is suggested that such MM try to eat some other foods, such as fish, fungi, vegetables, etc., which are good foods for keeping fit. Remember, cucumbers and tomatoes are not the only way to lose weight as long as you don't eat too much oil.