the basic principle of losing weight is to do negative energy balance, that is, intake must be eliminated and consumption must be eliminated. To put it bluntly, it is necessary to control diet and increase exercise, and insist on it for at least half a year.

diet control should start from two aspects, one is to control the intake of diet, that is, how much to eat. The second is to control the composition of the food you eat, that is, what to eat. The intake should be less than the usual diet, converted into calories, and reduced by about 311 calories a day. That is to say, it used to be a nine-point full, but now it is almost enough to eat a seven-point full every meal. As for what to eat, the first thing to ensure is a balanced nutrition. It is necessary to meet the normal energy needs of the human body and have enough nutrients to help the body decompose fat. You just need to have enough enzymes and coenzymes. Here, I suggest you choose a lean nutrition meal replacement stick, which will not make you eat too much, but also ensure that your body needs enough nutrition.

regarding exercise, it is suggested to combine aerobic exercise with anaerobic exercise, once exercise helps you consume body fat. Anaerobic exercise can tighten your flabby muscle skin after fat consumption, and at the same time, increasing muscle can also improve your basal metabolic rate, so that you can lose weight without moving.

The first coach was right, focusing on equipment, and slimming by adding muscles and combining aerobic exercise.

The calories metabolized by muscle are far greater than those metabolized by fat

(The equipment training recommended by the coach is not to make you look like a bodybuilder or King Kong Barbie)

It is to increase a certain amount of muscle mass. It will improve your metabolic rate and make your fat loss more effective < P > Aerobic exercise is a means to help you burn calories in fat loss < P > But it is only an auxiliary role, which can help you break through the bottleneck during your stagnation period < P > If you do a lot of aerobic exercise at the beginning of fat loss < P > After one month, your fat loss rate stagnates, < P > At this time, you can only do more aerobic exercise, but you can't do it endlessly. Therefore, reducing fat is not suitable for doing too much aerobic at first.

how to achieve a stable weight loss effect

? Don't lose weight for too long, or take a break at least once a month

? Don't do aerobics crazily from the beginning

? At first, focus on weight training, and you can wait until the weight loss rate decreases before adding aerobic.

? Low-intensity aerobic can start with a total consumption of 811 calories a week, and gradually increase it every week. At the last stage, high-intensity aerobic can be added. < P > Suppose you lose 8% of fat, then you start to increase aerobic after losing 4%, and then add high-intensity aerobic when the remaining 2% < P > I am also a fat person and I am losing weight, so I understand the pain of fat people losing weight. I'll share my weight loss method with you.

How can fat people effectively reduce fat and lose weight?

We need to create an energy gap through daily diet and exercise. Energy gap is an indispensable condition for reducing fat or weight.

why is it necessary to create an energy gap?

First of all, the energy gap is that the daily energy intake of food is less than the daily consumption, and the value less than energy should be controlled at about 511 calories.

the reason for creating the energy gap: when the energy we ingest from the outside is not enough to provide the body with consumption, the body will decompose the fat, muscle and other substances that can generate energy for the normal operation of the body. When we break down fat or muscle, our weight will naturally change.

The collocation and control of daily diet is to minimize energy intake, while exercise is to increase the consumption of the body, so as to create an energy gap effectively and healthily.

We all know that the food we eat every day contains a variety of nutrients, and the energy released by each nutrient is also different. For example, three nutrients: fat: 9 calories, protein: 4 calories, and carbohydrate: 4 calories.

Many articles suggest that friends who lose weight eat less fat for a reason. Now we can easily see that fat can release more energy than other nutrients, and losing weight requires us to complete the condition of energy gap. And the ingested fat is easily stored by the body. But we can't completely cut off the intake of fat, because fat plays an important role in the body. For example: maintain testosterone levels!

so what do we need to do to match and control our diet?

to reduce the intake of high-fat foods, it is also necessary to reduce the consumption of high-carbon water foods.

In our daily life, we can reduce the consumption of greasy food, such as barbecue and fatty meat ...... and reduce the consumption of high-carbon water food. We can start with the rice or noodles in the staple food, and reduce it by half (or one third) and replace it with lower-calorie food, such as vegetables, cucumbers and carrots.

In order to lose weight more effectively, we should record their weight every two weeks, and consider whether it is necessary to reduce energy intake or increase exercise according to the weight value.

exercise

the purpose of exercise has just been mentioned, which is to increase consumption and make it reach the energy gap more effectively. Then we not only need to control and match the diet to lose weight, but also should do proper exercise together with the diet.

We can do aerobic exercise during the weight loss period, because the consumption generated by exercise in the same time is ideal and considerable. Of course, high-intensity interval exercise (HIIT) is also a good choice for weight loss. You can run, jump rope, jump on and off to help create an energy gap. Running takes more than 31 minutes to effectively consume fat, so it will be effective to lose fat if you insist on running for more than 31 minutes!

conclusion: to lose weight, we need to create an energy gap through daily diet and exercise, because the energy gap is an indispensable condition for reducing fat or losing weight. Diet control and collocation: reduce the consumption of foods with high fat and high carbon water and change them into foods with low calories (vegetables and fruits). Exercise can reduce weight more effectively, so running or other exercise is also one of the ways to lose weight.

first of all, by the way, aren't all fat people who need to lose weight? If you want to lose weight, whether your weight base is large or small or how much excess fat exceeds the standard, the principle is to increase your own calorie consumption and reduce your calorie intake to create a calorie gap. That's what we usually say. Shut up and take your legs. The most effective thing to do well and not easy to rebound is exercise and fitness plus scientific and reasonable dietary structure.

Everything else, such as using slimming drugs, wearing corsets and liposuction, is either ineffective, harmful to health or extremely easy to rebound. The reason why you get fat is your long-term unhealthy lifestyle, such as eating too many greasy calories in your diet, sitting lifestyle, sitting and driving at work, lying on the sofa watching TV and playing mobile phones after work, and lack of adequate exercise training.

The calorie intake can't be exhausted in the same day, and it is converted into fat and stored in the body. You can't burn it every day and store it every day. Over time, you will gain weight and get more and more fat. If you need to lose weight, you should change your original unhealthy lifestyle, and start from two aspects: increasing your calorie consumption and reducing your calorie intake.

resistance training can increase the muscle content in the body. The higher the muscle content, the higher the basal metabolic rate brought to the body, so that the body consumes more calories and burns more fat every day. Resistance training anaerobic strength training is not like aerobic exercise, which only consumes calories during exercise. After finishing the exercise, you can continue to consume calories, and you can lose weight when you lie down, so it is very cost-effective for muscle training.

On the other hand, aerobic exercise is needed to accelerate the consumption of excess fat in the body. For example, running, climbing, walking, cycling and swimming are all good choices. Friends with a large weight base are mostly familiar with training movements in the early stage, so that the body has a process of gradually adapting to exercise. When the body adapts to the current training intensity, then slowly increase the training volume.

Try to control the calories in your diet. If you can cook by yourself, cook by yourself. After all, the calories of meals cooked in restaurants outside are uncontrollable. Don't eat fried high-calorie foods, and try to use light boiling and steaming as the main cooking method. Snacks, ice cream desserts, everything must be quit. Add more protein and eat more green vegetables.

I used to be very thin. After I was hospitalized, my wife cooked me good food every day, for fear that my health would not recover. I changed my way to make good food for me. I ate big chickens and big fish every day, drank pork bone soup every day, and read Jin Yong's novels in bed after eating. I almost read all Jin Yong's and Gu Long's martial arts novels. After two months, my height, which was less than one meter seven, rose to more than 161 kilograms. I didn't believe myself when I saw it, and I found my face was swollen. After a while, my weight still couldn't come down. When I went to the hospital for examination, I found that my blood lipids, blood sugar and cholesterol were on the high side. I decided to lose weight. First, I controlled it from my mouth and ate less. Obesity means eating too much and not exercising. Obesity is caused by eating too much, absorbing too much and not exercising, so I control myself in my diet, try to eat less pork, fat and staple food. I also stayed in poor countries for two years, where pork has no oil at all, and I ate as usual, and it was reduced to more than 1.21 kilograms at once, and my blood fat, blood sugar and cholesterol were all normal. So people have lost weight and everything is fine. When I came back, I ate again and gained weight. I controlled my diet again, so I exercised again. Sometimes I ran and sometimes I rode a bike. I ran a treadmill every day and sweated. Then I went to the sauna every week to take a bath and steam. I tried to eat as usual, and my body remained at around 1.31 kg. Everything was normal. The main way to lose weight was to eat less, and there was no other shortcut. To lose weight is to control your mouth and spread your legs, and to lose weight is to eat less

If you have exercise experience or have the conditions to go to the gym, there are two main aspects to achieve effective fat reduction, one is exercise and the other is eating.

Exercise requires anaerobic plus aerobic. Anaerobic can improve or maintain muscle content, and also improve the basic metabolism of the body. After anaerobic exercise, your lactic acid status will improve, and doing aerobic at this time will reduce fat more effectively.

Aerobic exercise can be brisk walking, skipping rope, running and walking, and swimming. I think brisk walking is very good, but it is best to have a certain slope, or the intensity is too low. If you really can't, you can combine running and walking, walk for 3 minutes and run for 2 minutes, and cycle to 25 to 35 minutes.

If you eat, you should focus on low fat in the early stage, and it is best to eat carbohydrates normally. If you reduce fat further in the later stage, you can consider gradually decreasing your carbohydrate intake. Low fat is mainly to control oil, because fat mainly comes from oil. Eat less oil and eat less things with high oil content. In addition, it is best not to eat too much, just eat until you are not hungry, and you will be full at 9: 11. This discretion is grasped by yourself.

it should be effective to do these early fat reductions, depending on how you persist.

First of all, you should realize where the key to losing fat is. In fact, it's just four words, eat less and practice more. Attention, everyone, eating is intake, so there are only three main nutrients that can provide us with energy, carbohydrate, protein and one is fat.

in which foods do carbohydrates exist? That is, fruits, staple foods and drinks. These drinks and staple foods should be eaten less. What foods does protein exist in? protein exists in meat, eggs and milk, so you should eat less of these foods. There is also fat. We sometimes adopt the principle of minimizing fat, that is, we don't eat visible fat, fat or cooking oil.

In fact, all the foods you eat, such as steamed bread, rice, sweet potato and corn, will contain fat. If the calculation is more accurate, all those who eat protein fat should be counted.

to reduce fat, it is recommended to consume 31 kilocalories per kilogram of body weight. If you want to achieve better results, you can calculate the target weight and multiply it by 31 kilocalories. For example, if it is 91 kilograms now, and you want to reduce it to 81 kilograms, then your total calorie intake is 81 31, which is equal to 2411 kilocalories. This is your total calories, and then you can allocate it to carbohydrates. protein also has fat and carbohydrates, accounting for 51% of the total calories, and protein and fat each account for 25%, so you can allocate it.

so this is intake, and what is the other part? Just practice more, just consume. Consumption includes these aspects. First, basal metabolism. Think about it. If you want to lose weight, the higher the basal metabolism, the better! Then how can I improve my basal metabolism? It is the strength training of barbells and dumbbells that makes the muscles bigger, and the basic metabolism will naturally improve, which will help you lose weight.

what else does the consumption include? The second is labor, the usual daily behavior, your work, you chasing buses, taking elevators and sports training, all of which are included in this daily labor behavior.

what is the third part? It's called the special dynamic function of food. What do you mean? That is, you try to eat some foods that are difficult to digest and absorb. These foods stay in your stomach for a long time, so it takes more time to digest these foods. Some of them are called growth and development. Your muscles are sore after training, which will hurt for two days, three days and four days. Then this will have a growth and development, and there will be additional consumption.

To put it simply, just control your total calorie intake throughout the day, eat less, and then do more training and exercise. According to what we said just now, everyone can plan their own diet and exercise, which will have a good effect of reducing fat.

I used to be a big fat man. When I was the fattest, I weighed 211 Jin. When I got fat, I was prone to get sick. At that time, my physical condition was very bad. My body functions were all declining, and I was out of breath when I walked. I had to reduce my fat. When I lost my fat, I chose to run. When I first started running, I couldn't run at all. I gradually increased my exercise. Then I do strength exercise, horizontal bar, parallel bars, push-ups and strength exercise for 31 minutes, with aerobic exercise as the main and strength exercise as the supplement. I lost more than 41 kilograms in half a year, and the fat loss was very successful. Not only did I lose weight successfully, but all my symptoms disappeared.

come on, friend! The most effective way to reduce fat and lose weight is aerobic exercise plus anaerobic exercise. Aerobic exercise has a good effect of reducing fat and losing weight. Aerobic exercise can consume body fat during your running, and strength exercise can shape and slim down, making muscle lines more obvious. The biggest advantage of strength exercise is that it will also consume your body fat when you sleep. What a good way to lose weight. Exercise must persist, as long as you persist, you will get unexpected gains, and finally give you a word.