I believe everyone who has experienced weight loss knows that losing weight is not a smooth sailing process. Weight is just about falling, starting, and starting
We have all gone through the detour of losing weight, and if we adopt the wrong approach, weight loss will fall into a vicious cycle, with the opposite effect.
Losing weight is to have a good figure and a healthier body. However, to lose weight, we need to clarify the target audience, rather than blindly reducing. Fitness is aimed at reducing fat and body fat percentage, rather than losing water or muscle in the body. Only when your body fat percentage decreases can you truly lose weight.
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What bad habits can easily make you gain weight?
1. Love to eat high calorie foods
We all know that weight comes from the mouth, and if you regularly consume high calorie foods, your body will definitely gain weight. High calorie foods are often tempting, such as barbecue, hot pot, fried chicken, hamburgers, etc. Especially at night, the stomach often feels hungry, and at this time, most people will go eat some late night snacks, which is precisely these habits that lead to weight gain.
2. Love to drink beverages
Some people have a habit of drinking a bottle of beverage every day. Although beverages are liquid and contain water, they are high in calories. If consumed regularly, over time, visceral fat will naturally increase, making it easy for the body to gain weight.
3. Dinner is too full
For some people, controlling their appetite is a difficult task, so they always like to eat too much. Especially for dinner, if you feel a bit tired, you should treat yourself well, so you eat a lot and indulge in delicious food.
4. Always sitting for long periods of time
Long term sitting and lack of exercise can easily lead to obesity, especially sitting after meals, which can easily lead to abdominal fat accumulation and cause obesity. As one ages, especially around the age of 30. if one still maintains such bad habits, it is easy to develop bloating. Long term sitting not only lacks physical activity and reduces body heat expenditure, but also affects gastrointestinal digestion ability, making it easier for the body to gain weight.
What is the correct way to lose weight? What is the correct way to lose weight? What are the correct actions to lose weight
What is the correct method for weight loss?
1. Manage calorie intake well, but do not overeat.
During weight loss, you should stay away from various high calorie and over processed foods, especially high-fat and high sugar foods such as barbecue, milk tea, and afternoon tea, in order to control calorie intake.
However, excessive dieting is not advisable. Although the low calorie intake mode can help you quickly lose weight, your muscles and fluids will follow suit, and your overweight body will come to you. When you return to a normal diet, your body will also regain weight.
The correct method is to reduce daily calorie intake by about 20% compared to usual, have regular meals, cook for yourself, eat less takeout, mix meat and vegetables, eat more high fiber vegetables, and supplement high-quality protein foods appropriately, such as chicken breast, eggs, fish, and other foods.
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2. Light diet, timed and quantified
Regular and quantitative meals can help maintain stable blood sugar and energy levels, and reduce the risk of overeating. We should avoid excessive hunger or overeating, eat regularly, eat 80% full, and maintain a light diet.
Three meals should be balanced with nutrition, control the intake of staple foods (one fist per meal), choose low-fat, high protein, and fiber rich foods, balance dietary nutrition, and the body can operate more efficiently.
3. Slow down the pace of eating and reduce stomach capacity
Develop healthy eating habits, don't wolf down your food, stick to a meal for more than 20 minutes, chew each bite 15 times, and allow the food to be fully digested.
What is the correct way to lose weight? The correct action to lose weight? What is the correct way to lose weight
4. Drink plenty of water to enhance satiety
Learn to drink more water instead of drinks in daily life. Water has no calories, drinking more water can suppress hunger, improve body metabolism and circulation, and help improve fat metabolism speed.
The daily water intake can reach more than 2L, divided into multiple drinks. In the morning, drink a glass of water on an empty stomach. After work, drink a glass of water first. 1-2 hours after work, drink another glass of water before work to replenish the body's water needs. A glass of water before three meals can help you reduce food intake and improve weight loss speed.
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5. Increase your own physical activity
People who lose weight must increase their activity levels and promote calorie burning. You can choose to walk more than 10000 steps per day, do 15 minutes of jumping or jogging for more than 30 minutes. These aerobic exercises can help you accelerate your metabolism and burn more calories.
What is the correct way to lose weight? What are the correct actions to lose weight? What is the correct way to lose weight
6. Regular resistance training
Conducting a set of resistance training the next day can help strengthen your body's muscle groups and increase muscle mass. This not only helps you burn more calories, but also increases your body's basal metabolic rate, creating a lean physique.
What actions do beginners start exercising with? You can choose the appropriate resistance training method for yourself, such as dumbbell and barbell equipment training. Choosing composite movements such as squats, push ups, rowing, pull ups, and push ups can improve muscle building efficiency.
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