The method of losing weight by exercise
First, when reducing fat, it is actually energy addition and subtraction. If you consume more than you consume, you can naturally lose weight. We will make a plan when reducing fat. For example, if you want to lose five kilograms of pure fat this month, we can calculate that one kilogram of fat contains about 7,700 kilocalories.
Five kilograms is close to 40,000 kilocalories, which is about 1300 kilocalories every day on average, while a person of 60 kilograms consumes about 300 kilocalories when running for half an hour. In fact, it is simply not enough intensity, but it is impossible for us to keep running for two hours every day, so this task should be put on two aspects: running and controlling diet.
When we lose fat, we should reduce our dietary energy, which is the next point we want to talk about, but when we lose fat, we should make such a plan and know how much we want to consume and lose weight every day or week, so that we can lose fat more purposefully.
Secondly, many people think that diet control means dieting, which is wrong, because real diet control will not make you hungry. Conversely, a strong bodybuilder can make you full and lose fat, because it requires you to know skillfully what food can resist hunger very well and has low calories.
When we eat, we can use some foods with rich nutrition and low energy to replace foods with high energy, and foods with slow digestion to replace foods with fast digestion, so that we are not easy to get hungry and have sufficient nutrition. For example, our staple food is usually rice or pasta, and we can replace it with foods with low energy and slow digestion.
Third, we should pay attention to strength training when reducing fat. Many people will rebound after reducing fat, which is largely related to consuming too much muscle when reducing fat. The loss of muscle has a great relationship with aerobic and dieting, and the loss of muscle will lead to the decrease of basal metabolism, which will lead to the slowdown of body energy consumption.
Many people feel that they are easy to gain weight after losing fat, because the basal metabolism is not enough, the energy consumption rate of the body is very slow, and it is easier to gain weight than others. Repeated fat reduction means repeatedly consuming muscles and repeatedly reducing the metabolic rate, which makes it more difficult to lose fat.