How can you lose weight the fastest? Science-defamation package, no rebound, no injury
I. Bottom principle of diet: understand before it gets fatter
Thermography of the caloric deficit
Many people are bent on fast diets, blind diets, diets, short-term weight loss, quick rebounds and physical injuries. The core bottom logic of diet is the caloric shortfall: human consumption > caloric intake allows the body to decompose the fat supply. The reduction of 1 kg of pure fat would require the manufacture of a total caloric shortfall of approximately 7,200 calories。
Here is a key knowledge point: weight loss is divided into moisture, muscle, fat. The speed method of three-to-five pounds thinner a week on the market is mostly reduced by moisture and muscle, with almost no reduction in fat and a quick rebound in diet. According to the national board of health and health's guidelines for obesity and nutrition of adults, the safe and efficient rate of loss of lipid is 0. 5-1kg per week, 2-4kg per month, a rate that prioritizes fat consumption and maximum muscle retention, which is a “real fast and stable” rate。
To be effective and fast to lose weight, there can be no single means, requiring a combination of diet, exercise, leisure and habit. This paper gradually dismantles the entire scientific waste reduction package and avoids the net-red diet, which is suitable for different groups of people, such as large, small, working people, and mom。
Ii. Dietary deflation: the core of rapid deflation, 70 per cent of its effect
211 decreasing dispository
Eating is the highest weight of diet and the fastest contributor, not simply starvation, but total control, structural adjustment, and steady blood sugar. The general practice method of professional lipid reduction is 211 meals, which is simple and well implemented, without complex calorie calculations: two punches per meal, one punch of quality protein, one punch of rough food staple。
First, protein first. Protein has the strongest abdominal feeling and maintains muscles and basic metabolism, with recommended intakes of 1. 2 to 1. 5 g/day per kilogram. Eggs, fish shrimp, thin beef, chicken chests, tofu, sugar-free milk are all sources of quality protein. Protein is sufficient and it is not easy to lose strength and hair during the loss。
Second, staple food substitution, no carbon cuts. The total absence of carbon water can lead to mood disorder, aunt disorder and metabolic decline. The rice flour is replaced by rough rice, maize, sweet potatoes, oats, etc., low-litre sugar grains, with the staple food being eaten during the day, and the main meal being reduced。
Third, stop invisible heat. Milk tea, cakes, fried foods, sugary drinks, sauce are heat bombs and are the main reasons why many people are unable to lose weight. Drink more water, 1,500 to 2000ml per day, have a drink before dinner and reduce the amount of regular meals。
The caloric deficit is best controlled at 300-500 calories per day, with large base populations able to relax to 500-800 calories in the short term, women receiving less than 1,000 cards per day and men not less than 1,200 cards to prevent a basic metabolic collapse。
Sports mix: aerobic plus power, increase consumption, harder to resume
Oxygen and power training action reference figure
The diet is characterized by loss of fat, loss of muscle, reduced base metabolism and later entry into the platform period. A combination of aerobic resin plus force muscles, recognized as an efficient programme for professional nutritionists and fitness coaches, is necessary to achieve faster weighting and tight body size。
Anaerobic motion is responsible for the direct consumption of heat and burning of fat. It is recommended that the heart rate be kept at a maximum heart rate of 60-70 per cent (maximum heart rate = 220-age) at 30-45 minutes per week. Go, jogging, swimming, riding, jumping ropes; time-strained workers, who can choose hiit breaks, can achieve a good fat effect in 20 minutes, and excess oxygen consumption after exercise can last 10 hours。
Power training is a key point that many have ignored, and it is a secret to reduce the fat speed. The muscles are energy-consuming tissues, and the more muscles, the more heat they consume. 2-3 force training per week, conducted the following day, with deep crouching, push-ups, hipbridges, dull training for 20-30 minutes each. Power training does not produce large muscles, it just tightens lines and avoids thinning。
There is also neat non-motion consumption, i. E., daily fragmentation activities: multiple walking, climbing stairs, housework, cumulative 8,000-10,000 paces per day, with a much smaller accumulation, which adds a significant amount of heat consumption and is well suited to those who do not have the time to move exclusively。
Iv. Interval and endocrine management: hidden reasons why many people cannot lose weight
Sleep, stress hormones, coputu
Many people have strict control over diets, sports and exercise, and their body weight lines remain intact, causing problems with sleep and stress hormones. Skinny, hungry, are the two main hormones that control appetites, with long nights, less than seven hours of sleep, a drop in thinness, and a rise in hunger, and a feverish desire for high sugary, high-heat food, while cortex alcohol continues to be high, making it easier to build up internal fat, especially in the case of stomachs。
It is recommended to ensure seven to eight hours of sleep per day and sleep by 23 hours as much as possible. At the same time, they have learned to regulate stress, long periods of high pressure, anxiety, high levels of cortex alcohol, and significantly reduced lipid efficiency. It is easy to meditate, to walk and relax, and not to remain in a state of constant tension。
Besides, quit drinking. The high heat of alcohol, the preferential metabolic of alcohol, inhibits fat decomposition, and the day when alcohol is consumed, it is almost difficult to burn fat, trying to reduce it quickly and try not to drink。
V. Equipment programmes applicable to big, little, workers
Comparison table for population group classification options
1. Large base population (bmiz28): the weight reduction is relatively faster, priority dietary adjustment + low impact such as walking and swimming is aerobic, knee protection is not recommended for high-intensity jump ropes, running, and high-risk arteries. The power is based on self-revitalization and steadily creates the heat gap。
2. Small base population (within bmi24): slow weight reduction, with a focus not on a significant reduction in diet, but on the optimization of body fats, increased force training, adjustment of diets, reduction of oedema, with a focus on waist and lipid, and not just on weight figures。
3. Worker and time-poor: priority for 211 meals, fragmentation campaigns, commuting and walking, 15-minute home-based force training, no longer having to go to gyms, more likely to persist in the long term。
4. Post-natal, infirm population: without pursuing rapid weight reduction, priority is given to protein and nutrition, moderate exercise, loss of lipids under the direction of a doctor, and avoidance of physical recovery。
Vi. Common fault areas for dieting, avoiding these pits and doubling the lipid efficiency
Leather pipes minding map
Mistake i: partial loss of lipid. There is no loss of fat with thin stomachs and legs, fat is fully consumed, curls only strengthen the abdominal muscles and cannot be reduced by themselves, which is why many people still have meat in their stomachs for a long time。
Zone two: extreme diet, hunger. A single meal a day, a total absence from the staple food, short-term scales, a decline in metabolism, loss of hair, closed menstruation, and a rebound in fast food are in vain。
Mistake iii: reliance on diets, oil-excavated products. Most of the diets have side effects, and so-called oil-excretion products are only excreted, do not reduce the amount of fat stored in the body and rebound when they are discontinued。
Zone four: release after exercise. Sport consumes only a limited amount of heat, which can be fully offset by a large meal, generating a “sport-compensation mentality” and growing fatter。
Wrong five: weight-only, lipid-blind. Same weight. More muscles look thinner. The loss of lipid is based on a regular look at the waist, the lipid rate, and does not weigh frequently every day, and the weight floats by 1-2 pounds per day, mostly with water fluctuations。
Vii. A platform-time breakthrough solution to a degree of thinness
Figure of thinking for the rebalancing of the platform period
It is normal for the body to protect itself when it loses its fat for a period of two consecutive weeks, with no change in body weight. There are several professional ways to break through the platform:
1. Adjustment of the calorie: maintenance of the calorie for several consecutive days and restoration of the gap to avoid sustained energy conservation in the body
2. Replacement of motor pattern: constant jogging can be replaced by swimming, force training and physical adaptation
3. Adapting diets: improving proteins, reducing salty foods and improving oedema
4. Sleep assured, stress reduced and cortex alcohol reduced。
There is no anxiety during the platform period, and many people are stuck in the platform period to give up and the weight will continue to decline steadily after the adjustment programme。
Viii. Comprehensive summary
Summary of the core elements of lipid reduction
The most effective diet is the scientific caloric shortfall + high-protein balanced diet + aerobic combination force training + stabilization, rather than extreme speed. Each week, 0. 5-1kg is the pace of a reduction in the fat of gold, which balances speed and safety, and the loss of fat is not easy to rebound。
The diet decides the lower limit, the movement decides the upper limit, the interest rate determines whether you can keep thin. Whether the large base figure is rapidly heavy, or the small base figure is plastic, it is important to avoid errors such as diet, local lipid loss, net red diets, etc. The nature of diet is to reshape life habits and to maintain a healthy body in the short term by means, long-term habits and a reasonable diet and activity after wasting。
