Weight loss is a thing that takes a long time to prove, as mentioned in the newlyweds' fat loss battle before marriage; the best way to maintain the effect of exercise at least half a year, and this will also allow the body to develop a sports habit, which will not easily be interrupted and will not be fatter.
As for why nutritionists and fitness coaches hope that you can learn diet control and exercise by yourself? Because when you know how to eat and exercise, it will naturally render to the people you come across, resulting in a viral expansion, making more and more people know the importance of nutrition and movement.
{} Successful weight lossIn 2001, scientists Wing and Hill proposed the successful definition of weight loss: "People deliberately reduce weight by more than 10% and maintain it for at least one year," because this degree of weight loss effect can significantly improve the chance of diabetes and cardiovascular disease.
or perhaps 10% of weight reduction will not restore obese people to non-obese, but the difference in weight of 10% has been proven to have a significant health impact.
The first step to avoid getting fat is to adjust your diet first! Reduce unnecessary heat intake, increase the absorption of multiple nutrients to maintain body movement, and achieve a weight loss effect through clean food and all-round nutrients.
You can evaluate the following questions yourself. How many of them are you?Do you know how much you should eat a day?
Are the main dishes of the three meals all fried (fried pork ribs, chicken legs)?
Do you eat snacks and late-night snacks (dried milk, sugary drinks, crispy chicken)?
Do you have the habit of staying up late?
Is there any activity?
Are there any smoking and drinking?
Q: Do you think obesity is related to fast food restaurants and dietary habits around your life?
A: A study on elderly people over 65 found that if the density of fast food restaurants increases around their lives, it will lead to an unhealthy lifestyle and a poor social psychological state; the risk of obesity among the elderly will also increase.
The second step is to not gain weight. not only makes us sweat and increase heat consumption, but more importantly, we should not be able to sit for a long time.
Why should we develop a sports habit?
1. Muscle: If you are doing weight training, it can effectively make the muscles hypertrophy and increase lean tissues
2. Endocrine part:
● Insulin: Long-term exercise can improve the body's sensitivity to insulin, and can also allow the muscles to store more liver sugar.
● Growth hormone: The idea of name mainly acts on the growth of our human cells. In addition to promoting secretion during exercise, it also secretes when sleeping, so children really need to sleep a little before they can grow taller and better ~
2005 International Journal of Obesity published a 33 study, of which 6 were compared with the difference between "Food + Sports" and "Single-based Diet":
It was found that dietary exercise is more lighter than single-based Diet, and the weight is 20% lighter (-13kg/-9.9kg)
It was found that after one year of intervention in diet and exercise, the weight can continue to be 20% lighter (-6.7 kg/-4.5 kg)
However, it has also been found in the study that no matter which weight loss method (diet + exercise or single-dependent diet), the fat recovery rate after one year is closer to 50%, and even the effect of exercise and dietary intervention in fat loss is not longer lasting.