Some people say that every fat man is a potential stock, and after losing weight, his life will be as good as he was hanging out.

However, losing weight is a technical job. Only when you master the scientific method, the "slimming magic" will come to you.Many experts answer weight loss doubts. If you want to lose weight, don't miss it.

A "calorie consumption meter", compare and practice

Sports medicine experts believe that the amount of calories consumed by exercise depends on many factors:

Gender: For the same exercise, men consume more calories than women, because men’s basal metabolism is much higher than that of women 

Weight: For the same exercise, people who are weighty eat more calories than people who are lighter.

Exercise items: different exercises and intensities, the amount of exercise is different, and the calories consumed are also very different.

A formula to figure out if you need to lose weight

Do you really need to lose weight? In medicinal assessment of plumpness, the most usually used sign is the body mass index (BMI). The calculation method is as follows:

 Body mass index BMI = weight (kg) ÷ height square (㎡)

For Asians, <18.5 means thin, 18.5-23.9 normal, ≥24 means overweight, and 24-26.9 means fat.

If your body mass index is at an overweight level, you need to change your eating habits; if you are at an obese level, and you have diabetes, high blood pressure, gout and other diseases, then weight loss is an important part of disease treatment.

4 misunderstandings about weight loss that have pitted us for a long time

Misunderstanding one

You can lose weight if you exercise for 20 minutes a day

Fan Fangjie, senior personal trainer of Beijing First Fitness, said that exercise time is a key factor. Many busy office workers choose to take tens of minutes of exercise every night, but it is actually difficult to achieve the effect of weight loss.

In the first 30 minutes of exercise, the water and sugar in the body are consumed, and fat will only start to be consumed after 30 minutes.

Water and sugar reduction can only temporarily reduce weight, and only by consuming fat can the goal of weight loss be truly achieved.

Misunderstanding 2

The more exercise the better

When the amount of exercise is large, the blood output of the heart cannot meet the body's need for oxygen, and the body is in a state of anaerobic metabolism.

Anaerobic metabolic exercise does not use fat as the main energy release, but mainly relies on the decomposition of glycogen stored in the body as energy release.

After a short period of high-intensity exercise, blood sugar levels decrease and cause hunger. At this time, people will have a strong appetite, and they are more likely to eat food, which is not good for weight loss.

Misunderstanding three

Completely sever the relationship with fat

Fatty foods are resistant to digestion and hunger. After eating, they can reduce the intake of starchy foods and snacks, and have a positive effect on weight loss.

In addition, corn oil and olive oil containing monounsaturated fatty acids have the effect of reducing low-density lipoproteins and are ideal edible oils for weight loss and bodybuilding.

Misunderstanding four

Avoiding staple foods can help lose weight

In order to lose weight, many people prefer to eat more fruits and vegetables instead of staple foods. This is a big mistake.

The staple food is responsible for providing carbohydrates to the body and at the same time allowing the stomach to feel full. If you blindly pursue low carbohydrates, your body will soon feel hungry and people will eat more.

During the weight loss period, beans (red beans, mung beans, kidney beans, etc.) and potatoes can be used as staple food instead of polished rice and white noodles. 

Scientific weight loss, recommend 5 ways

1. Reduce calorie intake

If you can reduce your daily caloric intake by 100 kcal, you can lose about 4 kg in 5 weeks.

When buying snacks, read the "nutrient composition table" on the package and choose low-calorie ones; avoid fried foods and fast food; strictly control the intake of sugary foods such as biscuits, cakes, candies, and drinks; 2~3 snacks before bed Within hours, stop eating.

2. Change the diet

An 8-year follow-up survey conducted by Harvard University in the United States found that people who eat whole grains every day weigh 1.1 kilograms less than those who eat only refined grains. It is recommended to replace high-fat foods with various fruits, vegetables and grains.

Use liquid foods (oatmeal, whole grain porridge, vegetable and egg soup, etc.) to replace the staple food, but pay attention to the selected food should provide sufficient nutrients.

3. Outdoor sports

Outdoor exercise 3 to 5 times a week is a good way to consume fat, but the time should be more than 30 minutes each time.

Elderly people and people who do not exercise for a long time are more suitable for walking and running. You can start step by step. Walk for 1 minute, then jog for 1 minute at a speed of 100 meters per minute, alternately, increasing the amount of exercise every two weeks.

4. Weightlifting

Relying on strength exercise can also make you lose weight, because weightlifting can increase muscles. The more developed the muscles, the faster the body's metabolism.

Strength training is not suitable for older people. In order to avoid injury, it is best to ask a professional coach for guidance.

5. Drink plenty of water

Insufficient drinking water will cause the body to accumulate water as compensation, and make it easier to accumulate fat in the body, leading to obesity; it may also cause disorders of the body's metabolic function, resulting in more energy absorption and less release.

For those who lose weight, it is necessary to add up to 8 cups of water every day. Also drink less beverages, because the sugar content in beverages may exceed the standard, which is not conducive to weight control.

 

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