This is the case. Recently, I used vibrato and often saw similar recipes, claiming to be able to lose weight! Randomly, hundreds of thousands of likes ... can think of this spread ...
Looking at the simple and easy-to-use recipes, it is actually really thin, anyway, it is dieting! But almost 100% will regain fat, and will only get fatter!
Why is it thin? !
Eat less and exercise more first! For those who have no exercise experience and poor diet, such rules are indeed very effective. After all, the law of conservation of calories really exists, whether you eat less carbon water or overall calories, whether you are strength training or aerobic exercise, are Artificially break the heat balance and create a heat gap, so it will be thin.
But for those who repeatedly lose weight and lose weight, this may not be a good suggestion. Eat less and exercise more, maybe it is easier for you to enter the so-called platform period, let's talk about the specific points, this way It is easy to cause metabolic disorders (metabolic disorders), so it will keep you getting fat.
5 principles about metabolism
For fitness enthusiasts, or if you are in a state of confusion, this article will allow you to re-recognize many things that are overlooked. The following five principles will directly affect your diet, exercise, and fat loss. Note that these principles are not textbooks. I try to keep the theory as simple as possible so that you can understand it.
1. The principle of metabolic compensation
Metabolism has strong adaptability and stress. It will constantly seek self-balance in an unstable environment. When you promote the metabolic rate in any form, it will have a negative effect on you.
People think that metabolism is linear, predictable, and steady-state, and think that it can be calculated, but it is actually just a utopian weight loss state. If applied in real life:
When you eat less or don't eat, you enter a state of hunger, the energy collapses, and the desire for food becomes stronger.
When you exercise more, you need more energy, and then you go into hunger, and then you enter the former cycle.
Different people cope with different people, such as perseverance, low-calorie food, etc., but they also induce the principle of metabolic compensation. In addition to hunger, food cravings, and physical feelings, there is another point to reduce their own metabolic rate , Also known as adaptive heat generation. In other words, the body automatically reduces the rate of burning heat.
Studies have shown that a reduction in metabolism will cause a 25% reduction in daily calorie consumption.
The first principle to avoid metabolic decline is that, no matter diet or exercise, do not go to extremes, and start with a slow reduction principle step by step, and insist that short-term and extreme methods will cause metabolic compensation, and are more likely to cause plateaus or fat .
2. Metabolic multitasking
Metabolism is more mononuclear, either in anabolism, hoarding fat or muscle, or in catabolism, reducing muscle and fat. Maybe it can be done at the same time, but it is really more single-core ... of course not without exceptions:
1. Anabolic steroid users
2. Beginner
These two do not need to talk much, but for most people, people who want to achieve the same time are usually caught in the ranks of "skinny" or "muscular fat."
Fatty: It looks thin, but it has less muscle and more fat.
Muscle-type fat: It is bulky, fat, bloated, and more common in the gym .
These two are more concrete, and the individual differences are relatively large, which depends largely on your fitness method and diet structure. But two things are certain.
One is that many people do not have strength training and too much aerobic exercise. The other is excessive stress on carbohydrates. In fact, carbohydrate is the main stimulant for insulin secretion, and insulin is an important synthetic hormone that has an important effect on muscles.
The key point of this principle is to be more refined in diet and training, find the right amount for you, you just need, carbon water and aerobic exercise you need, but not too much, not less.
3. Metabolic efficiency
High-efficiency metabolism is effective in extracting heat and storing them, and consumes less energy, while inefficient is the opposite. If you want to reduce fat, then you must hope to have an inefficient metabolic engine.
But the efficiency is generally related to genetics and hormones. For example, people with normal thyroid function have lower metabolic efficiency, and vice versa.
And the body also stores the efficiency of fat storage, such as buttocks and tummy ....
The key is the food you eat:
Protein is inefficient food and the most difficult macro nutrient to store as fat.
The efficiency of carbohydrates is high, the efficiency of fine grains is higher, and the food with more resistant starch is relatively inefficient.
Fat, calorie bomb, is the most efficient fuel, but when combined with protein, it will be converted to inefficient fuel.
4. Individual differences
In summary, you cannot apply other people's diet and training directly to yourself, because you are two individuals, and respond differently to training and diet, including dealing with stress, emotional coping, taste and so on.
Take me as an example. I eat too much fat and get acne. I will be particularly sleepy if I eat more staple foods in one meal. However, some people will not have good energy without eating carbon water. For yourself, find the most important thing that suits you.
5. Self-discipline and perseverance can exercise
I do n’t know if you agree or disagree with this. Self-discipline, perseverance and willpower can actually be exercised. Like a battery, it can be consumed and recharged. When your battery is low, it is difficult to control your own behavior, and you will seek pleasure and stimulus and return to your original bad habits.
Self-discipline, perseverance, and willpower are more like a skill that can be obtained through mindfulness and practice. Relaxation of the brain, outdoor activities, anything you like, etc. These easy ways to decompress will become the process of battery charging. For example, some people do not like running, but they like boxing. This is the process of perseverance and charging. the process of.
And some people force themselves to diet, run, and lose weight, the pressure increases, and eventually become a big consumer of perseverance.
Your self-regulated battery has limited power and can only provide one important thing, so please focus on one thing.
Therefore, anyone who pursues rapid and rapid weight loss
And will definitely be slapped in the face
Can't eat fat in one bite
I can't become a model in one day
3-5 days of dieting in order to weigh the number
It will only lead to a more severe physical rebound!
Steady thin body
Is the most beautiful figure!
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