Weight loss is not weight loss, but fat loss!

Weight loss, you need to figure out the object in order to enhance the success rate of weight loss. Weight loss people tell you: weight loss is not weight loss, but fat loss, only to lose excess body fat, you can really slim down!

How do you know whether you are losing muscle, fat or water?

We can measure our own body fat percentage value through body fat scales. The body fat percentage of boys should be controlled below 20%, and the body fat percentage of girls should be controlled below 24% for the body to be standard.

To lose fat without losing muscle and improve the success rate of weight loss, you need to do this.

1, do not simply carry out aerobic exercise. Weight loss should also pay attention to strength training, strength training can strengthen the body muscle groups and prevent muscle loss. Fitness can strength training combined with aerobic exercise, which can effectively burn fat, but also to avoid muscle loss, effectively improve the body's basal metabolic value, so that you consume more calories every day.

Long-term sports exercise can strengthen the body, improve immunity, so that you maintain a young physical state, but also to enhance the activity metabolism, to help you improve obesity problems.

Fitness does not necessarily need to go to the gym, and not only to the outdoor exercise, usually busy people can exercise at home, we have to choose the right cardio exercise, you can freely combine some self-weight training, the use of trivial time will be able to improve the heart rate, so that the body into the state of fat burning.

We can first arrange half an hour of strength training, from push-ups, lunge squats, goat jerk, bench press, rowing, hard pulling and other compound movements to start, each action 3-4 groups, each group 10-14 times can be.

After strength training and then arrange running, aerobics and other aerobic exercise, aerobic exercise for 30-40 minutes each time can be. Schedule 4-6 fitness workouts a week to allow you to lose weight efficiently.

2, avoid excessive dieting, but to supplement high-quality protein. Simply eating less and not eating will make you malnourished and lose muscle along with it, thus inducing a fat-prone physique.

We have to control the daily calorie intake below the body's total metabolic value, while greater than the body's basal metabolic value, which occupies about 70% of the body's total metabolic value.

If your usual calorie intake is 2000 calories, we can reduce it to about 1400 calories-1600 calories during the weight loss period, and in principle, it should not be lower than 1400 calories.

At the same time, we can not single diet, but need a balanced diet nutrition, reasonable supplement body needs of staple foods, meat, vegetables and other foods.

During the weight loss period, the intake of staple food for each meal is a fistful, and a combination of coarse and fine grains is better. In addition to eating more high-fiber vegetables, you also need to pay attention to the protein supplement, protein can give the body a supplement of amino acids.

We can choose chicken breast, fish, eggs, dairy products, shrimp and other high-quality protein food, a fistful of each meal, can promote muscle growth and repair.

The principle of diet management is to achieve self-discipline in eating.

Normally, we should quit all kinds of high-calorie, high-fat processed foods, especially snacks, milk tea and cola, and eat more natural, lightly processed, low-calorie foods, such as: high-fiber vegetables (lettuce, broccoli, tomatoes, winter squash, celery, tomatoes, etc.), low-fat chicken breast, fish, dairy products, shrimp, etc. Food is mainly steamed and boiled, a combination of coarse and fine grains in the main food, three regular meals, meals eat Eight minutes full, so that the calorie intake will naturally be controlled.