Break the "fat-thin-fat" curse and break through the weight loss platform period

"Fat-thin-fat" curse

Weight loss plans always fail to keep up with weight changes? Even if the plan has been turned into action,"I don't dare to eat what I want to eat. I eat like bird food, and I am hungry every day! Hungry! Hungry! But it's just slow! Slow down! Slow down!", sighed loudly: "This kind of life is really not for humans!"

Even if you finally lose your ideal weight, if you relax a little and eat a few more bites, the number will immediately rise, and you will even be fatter than before. You will beat your chest and feel discouraged!

This is an unbearable suffering. People who have never experienced weight loss cannot experience the pain of weight loss!

Obesity is the culprit of all diseases. Whether it is for health or appearance, weight loss has always been a long-standing topic. According to research surveys, more than 50% of men and more than 30% of women have experienced obesity problems. According to surveys, up to 92% of women have tried to lose weight.

Among all people who have lost weight, the most "overweight people" who exceed the standard weight by about 3 to 5 kilograms are among the most. Losing 3 to 5 kilograms may not seem much, but it is not easy to achieve! The effect of this group of people's weight loss may be obvious at first, but they will soon encounter the "2 kg stagnation" level. If they do not continue to work hard to overcome it,"5 kg" will probably become an unreachable dream number.

These people who missed the goal by 5 kilograms generally don't go to hospitals to seek help from doctors and nutritionists, but they will search everywhere for weight loss methods and dare to try new weight loss products. At the same time, the failure rate is often very high and they are always trapped in the "fat → thin → fat" yo-yo cycle. At this time, you need to carefully review whether your weight loss concepts and methods are correct.

The faster you lose weight, the faster you regain weight

People who want to lose weight certainly hope that the effect will be as fast and obvious as possible. It is true that some people use some popular weight loss methods to quickly lose 5kg in a few days, which is very dangerous.

Most of these wrong but rapid methods to lose weight are based on some folk prescriptions that only eat certain types of foods. The nutrition is completely unbalanced and insufficient. Although the weight loss goal can be quickly achieved, the body is often damaged, with decreased immunity, irregular menstruation, and skin deterioration., liver and kidney dysfunction..., and a decline in the body's basic metabolic rate, causing a return to obesity in the future, which means that not only cannot lose weight but also harms the body, which is not only worth the gain.

Maybe you can't listen to the first principle of weight loss recommended by your doctor or dietitian-balanced nutrition, but this is not only a must to be observed during the weight loss process, but it is also a key factor in successful weight loss.

The general recommended daily calorie intake is 1,200 - 1,500 calories for women and 1,600 - 1,800 calories for men, and may be slightly increased or decreased depending on the personal activity status. However, it is the whole body that controls calorie intake that is thin. If you think that your arms are strong, your waist is too thick, and your buttocks are too fleshy, you have to use aerobic exercise and muscle exercise to sculpt these parts individually.

Therefore, nutritionists remind that losing weight is nothing more than reducing calorie intake through correct eating habits, and using exercise to burn body fat and improve basal metabolic rate. To lose weight correctly, your calorie intake cannot be less than 1200 calories. The rate is to lose 0.5- 1kg per week. Keep it down. Don't rush. In about 70 days, you can say goodbye to 5 kilograms of fat on your body!

To lose weight, you must know the "basal metabolic rate"

Basal metabolic rate (BMR) refers to the amount of calories a person uses to maintain body functions while resting. About 80% of BMR is used to maintain the functional operation of internal organs such as brain, liver, heart, and gastrointestinal peristalsis, and the remaining basic metabolism is consumed on muscles. Excessive dieting without exercise or repeated weight loss can easily lead to a decrease in muscle proportion and a decrease in basal metabolic rate.

In order to lose weight quickly, people usually consume too low calories. When the calorie intake is lower than the basic needs of the human body, the human body will adjust the metabolic rate in order to maintain normal physiological operation, so that the metabolic rate is reduced to reduce the basic calorie consumption of the human body. At this time, if normal caloric intake is restored, that is, when normal diet is restored, excessive calorie intake will be caused by the decline in metabolic rate. Of course, these excessive calories are also the source of regaining weight.

Losing 2 kilograms is easy, but losing another 2 kilograms is difficult?

After many people decide to lose weight, they will find that they can quickly lose 1-2 kilograms at the beginning and are overjoyed, but then their weight begins to stagnate, and this stop may last for more than 1-2 months.

Experts say that don't be depressed when encountering this situation, because it is a normal phenomenon in the weight loss process. The human body has a mechanism for self-regulation. A person who originally consumes 2000 calories a day will change his diet to consume 1500 calories for a period of time. His body will adapt to such calories, so that the basal metabolic rate and the calories he eats reach a constant state., the body will stop there, and even if he eats less at this time, he will not be able to reduce it. At this time, the only way to overcome the bottleneck is to increase the amount of exercise to increase the basal metabolic rate, so that the reduction can continue smoothly.