This sentence makes sense. To understand this, we must talk about energy. We have energy intake and energy consumption every day. If you want to lose weight, you should make your intake less than your consumption. Exercise is part of consumption. Exercise 1-2 hours every day, and the time is limited. Therefore, while consuming, we should also control our intake, that is, eat less. And eating is the key. Eating less every day is very important to lose weight.
Exercise is a combination of anaerobic and aerobic exercise. Anaerobic exercise refers to strength training. Anaerobic exercise can help increase muscle content, thus improving basal metabolism. Aerobic exercise is mainly driven by fat. Every time you train, you should do anaerobic exercise first, then aerobic exercise.
In terms of diet, it is necessary to control the total calorie intake. You can consume up to 30 kilocalories per kilogram of body weight. It can also be calculated by the target weight. Then it is distributed to three major energy-supplying nutrients, namely carbohydrate, protein and fat.
What is related to the increase or decrease of fat is the body's intake of food and the body's consumption of energy.
For example, this is equivalent to the couple earning money to live, earning more and spending less, and saving more and more. Earn less and spend more, this day will not go on, and it will not last long.
Fat is equivalent to saving, but not the more the better.
If you lose weight by controlling your diet, you can play the role of 100% energy entrance.
People are not plants, have no chlorophyll, and can't grow and develop by basking in the sun.
We must eat and drink. This is the only entrance for us to get energy.
This also illustrates a problem: we can only get energy through diet, and diet is unique in human energy intake.
Physical activity accounts for less than 30% of human energy consumption.
Energy output: resting metabolism+food thermal effect+physical movement of the body+growth and development and other factors affecting energy consumption.
You see, there are many ways for the body to consume energy, not just exercise.
Then let's look at the proportion of these aspects in the body's energy consumption.
If you want to lose weight successfully, you must start from the big aspect of energy output. The latter two contents are to increase consumption by affecting metabolism, because the proportion is very small, so you can ignore it.
Then the remaining two items are: resting metabolism (60%-70%) and physical activity (15%-30%).
Resting metabolism is the energy consumed by various organs of our body to maintain the state of life. This value will not change much for everyone (this point is introduced in detail in another article about metabolism), which is also determined by human survival instinct. Our bodies are naturally adapted to the Paleolithic Age, and the biggest feature is "energy saving". As the most basic consumption pattern of the body, the lower the resting metabolism, the better.
If you want to improve, it is equivalent to riding a bicycle racing car, and you can't even see the taillights of other people's cars.
Finally, we see that the proportion of physical activity is 15%-30%. Even if we use the exclusion method, we will find that the activity range of resting metabolism is too small, so it accounts for a large proportion. The energy consumed by our human body through activity accounts for 30% of the total energy at most (it is also said that it is 20%, and we choose more).
This 30% also includes the consumption of daily activities such as getting up, eating, walking and talking, leaving less space for sports to play a role than 30%.
Moreover, when exercising to lose weight, the consumption of body energy is particularly harsh, not only fat, but also sugar and protein in the body. (Take this out separately, so I won't go into details here. )
This is equivalent to scooping out the water in the bucket. You can use a spoon to scoop out the water and eat it, or you can just take it out of the bucket.
Using a spoon is equivalent to exercise to lose weight, and pouring water into a bucket is equivalent to diet control to lose weight.
Finally, the purpose of this article is to tell those students who just want to lose weight through exercise that there is a gap between your imaginary exercise and what he can actually do. If you plan to lose weight efficiently, you'd better incorporate diet adjustment into your weight loss plan and make it the focus.
It is correct to eat seven points for three points in weight loss practice. Because in the process of reducing fat, the importance of diet is far higher than exercise.
The decisive factor of losing weight is diet. For people with a large weight base, many sports are not suitable, such as running and skipping rope. Because of the weight, the lack of muscle endurance and control is not enough for them to complete high-intensity exercise. The higher the intensity of exercise, the greater the calories consumed and the faster the fat loss. If you only choose jogging and brisk walking, you can lose about one kilogram of fat in a month.
By reducing fat through diet, you only need to keep the daily calorie intake and daily calorie consumption not less than 500 kilocalories, and you can quit at least two kilograms a month.
People with large body weight base tend to have higher basal metabolic rate. The higher the basal metabolic rate, the greater the daily calorie consumption. When the dietary calorie intake is not lower than the basal metabolic calorie, the greater the gap between dietary calorie intake and daily calorie consumption, the faster the fat loss will be.
For people with a large weight base, you can lose at least 4 kilograms of fat a month through diet control, which is far better than the calories consumed by exercise.
Exercise helps to lose fat, but it is not the decisive factor for success. Whether it is aerobic exercise, strength training or high-intensity interval training, it is helpful to lose fat well.
Exercise produces calorie consumption, burns fat, improves muscle content and basal metabolic rate, which can help the body shape well and avoid rebounding after successful fat reduction. However, the preconditions are all based on diet control.
If you still eat too many high-calorie and high-fat foods during the period of high-intensity exercise to lose fat, you will not lose fat, but you may get fatter and fatter.
Because exercise produces calorie consumption, the body needs energy supplement, which will stimulate appetite growth. If you can't control your diet well, you can't achieve a good fat-reducing effect.
We can often see some professional bodybuilders. Some athletes maintain high-intensity exercise during training, resulting in huge body heat every day. Even if they eat a lot, their bodies will not gain weight. But in their diet structure, low-fat, low-sugar, high-protein and high-fiber foods are often the main sources of eating. After the training stops, if you can't control your diet well, your weight often rises quickly and your figure is out of shape.
Diet control is far better than exercise, whether it is to reduce fat or maintain the effect of losing weight. It makes sense to practice three points and eat seven points.
Losing weight is a topic that modern people often talk about. I don't know if it's meaningful for men and women to exercise three points and eat seven points, but I can roughly say it.
At a party with friends last night, several doctors in the hospital happened to talk about losing weight. Reasonable exercise and reasonable diet are the first elements of health. It is not advisable for some people to go on a diet excessively. Even if you lose your ideal figure, what can you do if your health is not guaranteed?
Losing weight should also be decided according to your actual situation. Just like a famous program host, he is skinny and wears very revealing clothes, which is not necessarily beautiful. At least, I can't appreciate it from my point of view. Personally, I think it is more important to do more exercise than diet as long as physical conditions permit.
Practice three points and eat seven points. How can anyone literally mean to practice less and eat more, and practice three points and eat seven points? Obviously, exercise is very important, whether it is fitness or weight loss, but how to change your eating habits, what to eat and how to eat are the most important. This is the meaning of practicing three points and eating seven points. No matter how long you exercise and how hard you work, you can't change your usual eating habits or eat, drink and drink. It doesn't help to lose weight at all, but it will affect the quality of exercise. Only by changing eating habits, eating more meat and fruits from protein, combined with anaerobic aerobic exercise and perseverance can we achieve the real purpose of fitness and weight loss.
There is a popular saying in the fitness circle that "practice three points and eat seven points". Losing weight is also inseparable from exercise, so over time, this sentence has become the jargon of fitness and fat reduction circle. How much scientific basis does this have?
Many people start lifting iron for a long time during exercise, and the food tends to be light. In fact, there is a problem. The principle of muscle enhancement is to destroy muscles during fitness and repair damaged parts during rest. At this time, a large amount of protein is needed as a supply, otherwise the torn muscle tissue cannot complete self-repair, and there is no way to gain muscle. So at this time, diet becomes extremely important, and it is also a wrong idea to do a lot of training without rest. From this perspective, "seven-part diet" actually emphasizes the role of diet in fitness.
Not in the fat-reducing circle, there will be a lot of "very eating" in the fat-reducing circle, for an extreme example-vomiting. Refers to the process of taking food from the stomach to the outside world by hand or tube. Most of these people start with "diet control" and don't cooperate with any exercise. It is conceivable that with the increase of vomiting, their bodies will become weaker and weaker, and they will be more unable to support sports. At first, they didn't want to be willing, but they couldn't. Of course, this situation is really extreme, and most people will not choose this way. Nowadays, the popular 2 1 day diet and 3337 diet are essentially conveying the concept of "eating too much", thinking that hunger can make the body lose fat quickly, and even the apple milk method, which tells you the extreme method of burning fat after dehydration in a scientific coat.
Can high-intensity hunger reduce fat? Hunger is bound to lose weight quickly at a certain stage, effectively reducing calorie intake, but the body is an "agent" that has evolved over millions of years. During this period, there are countless famines, so the long-term hunger signal will make the body start the self-protection mode, that is, the metabolism will slow down and the energy consumption will decrease. At this time, you will consume less calories, and the comprehensive net calorie reduction will be greatly reduced. In other words, if you go hungry, what you get is not proportional to what you pay, and you lose!
Is "eating seven points and practicing three points" scientific? In the process of reducing fat, most overweight people are divided into apple-shaped body and pear shape. Apple-shaped figure refers to a fat upper body and a thin lower body. This part of people's fat accumulates in their arms, stomachs and chests, which means that visceral fat is much higher than that in pear shape, and this part of people are more prone to diseases. For an apple-shaped body, eating is particularly important. It is not an exaggeration to eat seven points, and the diet should be balanced. Don't just eat vegetables and fruits. If there is a necessary dinner during weight loss, you can accompany Shuerjia orlistat before or during meals to effectively control fat absorption. It must be noted that moderate hunger can effectively reduce fat, so the amount of three meals still needs to be controlled to achieve the goal of eating less calories than consuming calories. In addition, in pear shape, pay attention to the fat accumulation in the buttocks and legs, and the diet ratio is about 50%. It takes more exercise to achieve the effect of reducing fat.
That makes sense. Most people are fat because of their living habits, and eating habits are the main factors. Fat accumulation is due to excessive calorie intake, so it is converted into fat. If the calories we eat are just what the body can get, and there is no extra calories, then there will be no fat accumulation.
Practice three points and eat seven points.
The root cause of many people's obesity is bad living habits.
Losing weight is actually a process of correcting living habits.
Before losing weight, I almost burst my stomach while eating.
Sweet, oily and fried have not escaped your clutches.
But after losing weight, you don't need to learn some advanced calorie calculation.
In fact, as long as you learn the following basic dietary guidelines thoroughly, it will definitely help.
No.65438 +0 no snacks
When do you like to eat snacks best?
Work? Watching movies? These days, I always want to eat something.
However, because of this, your attention is distracted.
The feeling of fullness will come more slowly.
It is easier to eat more than usual.
In addition, the calories of snacks themselves are generally high.
I'll give you a picture and you can experience it yourself.
NO.2 does not drink.
Take the simplest cola as an example
The package itself says: 100ml contains 10.6g sugar.
In other words: a can of 330 ml coke contains about 35 grams of sugar.
A cube of sugar on the market is 4.54 grams.
If you convert a can of coke into sugar cubes, the basic situation is as follows.
If you eat all the sugar, there are nearly 8 cubes of sugar.
Will be boring enough to make you doubt life.
But if you put it in coke, you can drink it easily.
Maybe one can is not enough to drink.
So you don't think you usually eat much sugar.
How can you grow so fast?
In fact, sugar just enters your body in different forms.
Finally, it is worth mentioning that cola is not the beverage with the highest sugar content on the market.
If you don't want to consume too much sugar indirectly, it is recommended to drink water.
NO.3 does not eat supper, and basks in the sun more.
Human cells contain a kind of protein called BMAL 1.
The more protein you have in your body, the stronger your ability to store fat.
BMAL 1 will become active at night. If you eat some supper, you will get fat more easily.
However, BMAL 1 will encounter less sunlight the next morning.
So Alice suggested that it is also good to get up early and get more sunshine.
Not only can you not supplement vitamin D, but you may even get thinner and thinner. !
Fourth, we must have breakfast.
Scientific research shows that those who skip breakfast in the morning
You will consume more calories than usual all day.
So, don't deliberately skip breakfast in order to lose weight.
Not only does it not help to lose weight, but it also has a great impact on the body.
Fifth, don't go on a diet
In short, don't go on a diet
The body has a special regulatory mechanism.
If you eat less or not, your basal metabolism will decrease.
Dieting will only make you weaker and hungrier.
Wait until you come back for dinner.
The number of calories that the body can store when eating a meal.
Probably twice as much as before!