Advice for people who are losing weight

Many people think that weight loss is running and eating less. This is actually not true. A person’s weight is how much, when running knees will bear twice the weight of gravity. Compared to ordinary runners, obese people running is very easy to joint damage. So if you want to lose weight through running must be gradual and scientific training. At the same time running to lose weight needs to be combined with diet and heart rate, do not eat more because of increased exercise, and exercise time should not be less than 30 minutes. The principle of fat loss: expenditure of calories is greater than the intake of calories

First of all, training
So we only need to increase expenditure to reduce intake to achieve the purpose.
The most fundamental purpose of exercise is to improve our body functions (including muscle strength muscle endurance cardiorespiratory endurance). Exercise that does not start with these three points is basically ineffective. This is the reason I do not recommend a lot of cardio, it can only improve our cardio endurance at a very low efficiency. For some people with bad cardio feel that running is too uncomfortable, and then losing weight is tough, and exercise (cardio) simply does not want to move.

If the effect of exercise to achieve the effect of improving physical function, then muscle gain and fat loss these are the subsidiary products brought about by adjusting the diet on this basis. So it is recommended to strength training, strength training can be adjusted by the size of the resistance, that is, the weight to achieve the purpose mentioned earlier.

Plus diet The structure of the domestic diet is problematic. Many weight loss people eat every day and ascetic like white rice and purple potatoes, girls like to drink a yogurt again, which is a big taboo. Weight loss and weight loss the more fat is said to be this. You thin yourself by starving, the beginning is very obvious, but the end result is that there will be overeating and rebound, the main this diet structure is also wrong. –What we need to do is to reduce the intake of carbohydrates (rice flour sugar) and fats (less fried barbecue) to ensure protein intake, the effective source of protein is meat (chicken cow fish).

Besides, the speed + process of weight loss The recommended weight loss speed I have seen in many articles is 0.5-1 kg a week, which is basically consistent with the teaching situation of many of my coaching friends and my own actual operation. Considering that the newbie will have dehydration and other conditions in the early stage so the first few weeks to lose up to 1.5 kg is a reasonable speed. More than this speed is likely to affect the body’s various hormone secretion, many people blindly pursuing the number on the scale, the end result is not to lose fat life lost half. This is not recommended.

Consume low-calorie, low-fat, high-protein, fiber-rich foods. Low carbohydrate may put the body at risk of shortages of essential nutrients such as potassium, magnesium, folic acid, vitamins, green leafy vegetables, bell peppers, mushrooms and cruciferous vegetables such as broccoli, kale can provide nutrients without maximizing the daily carbohydrate allocation