An effective way to drop the scale: keep the heat deficit.
Our bodies follow Law of conservation of energy , and weight loss is subtraction, when the body’s heat output Greater than When caloric intake occurs, a caloric deficit will be generated The body will then start to use stored fat, glycogen, etc. “backup energy” to maintain normal functioning, your Weight naturally clicks down.
It is also important to maintain a reasonable heat deficit, though.
If the calorie deficit created by the body is too large, it is easy to break the body’s metabolic balance and interfere with hormone secretion ( Women may have menstrual disorders, and men may have decreased testosterone levels ), affects immunity and is not conducive to one’s own health.
In order to lose weight, many people will eat a very low-calorie diet Calorie intake tends to be lower than the body’s basal metabolic value, thinking that this can create a larger caloric gap, at this time The body will think that you are “starving”, and in order to save your life, it will automatically lower the metabolic rate and reduce energy consumption.
Not only that, but in the process of dieting and starving, The body will break down precious muscles, the basal metabolic value will drop, the fat-prone constitution will patronize you, and your weight will rebound easily.
Scientific advice, Caloric intake per day for a person Reduced margin Keep it between 300-600 kcal (the caloric reduction of people with a large base can be slightly larger) It can ensure that the body has enough energy to maintain normal function, and it can also make you lose weight healthily.
1 kilogram of fat has approximately 7,700 calories , that is to say, if you consume 600 calories less every day, you can consume 2 pounds of fat in about 13 days. Of course, if combined with exercise to increase caloric output, it can further create caloric gaps and double the efficiency of weight loss.
The data suggests: It is ideal for a person to lose 1 to 2 pounds of weight per week. After successful weight loss, it takes the same time to consolidate the weight. This allows the body cells to gradually remember the thin figure and the figure will not rebound easily.
So, how do you create a reasonable heat deficit every day?
You can start with your diet and reduce your caloric intake reasonably For example: the caloric intake of the previous day was 2,000 calories. During the weight loss period, it can be controlled at around 1,400-1,700 calories. Use low-calorie, lightly processed foods to replace various high-calorie, high-oil-salt, and high-sugar foods. Eat more high-fiber vegetables and reduce staple food intake, so that you can consume 300-600 calories less in one day, and your weight will naturally slowly drop.
If you start with sports , Elevate activity metabolism , promotes the body to burn more fat. Beginners can choose the sports they can handle, such as brisk walking in one hour, which can consume 320 kcal, jogging in one hour, which can consume 500-560 kcal, and skipping rope in 30 minutes, which can consume 350-450 kcal.
If you want to stop muscle loss, it is recommended not to spend more than 50 minutes per aerobic exercise, and to arrange 2-3 times a week for full-body strength training, which can improve the muscle dimension and strengthen the basal metabolic value.
Suggestions, People who lose weight can combine diet and exercise to encourage the body to create a larger caloric gap and lose about 2 pounds of fat in about a week.
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