The number on the weight machine is reduced, don't be too happy too early; if you eat the wrong diet and don't play with the exercise, you lose not the fat, but the healthy muscles.
Many people know that it is important to reduce fat, not to lose muscle. If the calorie intake is reduced, the protein ratio is wrong, and the weight training is missed during exercise. For every kilogram lost, the amount of muscle loss is as much as 10%. Therefore, when setting up the fat loss plan, pay attention to the adjustment of diet and exercise items, in order to reduce the body fat and reduce the muscles that should not be reduced.
Where is the body fat?
Generally speaking, body fat refers to subcutaneous fat and visceral fat. If there is too much visceral fat distributed in the abdominal cavity and hepatobiliary, it is easy to increase the risk of type 2 diabetes and heart disease.
However, too little body fat, the body can not maintain normal function, endangering health.
It’s not effective to reduce fat.
The American Sports Association points out that it is not impossible to reduce carbohydrate intake, plus quantitative exercise, to lose 1% of body fat a month.
The American Obesity Medical Committee also pointed out that although the weight loss efficiency varies, in general, the weight loss program aimed at reducing fat, the first two weeks after the implementation, including waist circumference, body fat, and body weight will begin to decrease. "When body fat begins to decrease, it is usually first reflected in changes in waist circumference," said Wickham B. Simonds, a researcher at the American College of Obesity.
Effective fat loss 1: reduce carbohydrates
Eat less refined carbohydrate foods, such as white bread, white rice, Italian noodles, and white noodles, the most effective reduction in body fat. "Exquisite carbohydrates make blood sugar rise very fast, speed up insulin secretion, and activate the body's mechanism to store fat," Shimoni said that you can choose whole-grain foods that are not overly refined, such as brown rice, oats, sweet potatoes, Potatoes, and beans.
Effective fat loss 2: cardiopulmonary exercise, heavy training
A moderate exercise for more than 150 minutes per week can strengthen the heart and lung function and achieve a fat reduction effect. The National Fitness Department defines a moderate exercise as follows: continuous dialogue for more than 10 minutes can also be a smooth dialogue, but it is not sung, which makes people feel a little tired, breathing and heartbeat faster than usual, and will also sweat. In addition, the bodyweight training can be performed twice a week to effectively maintain the muscle mass.
Effective fat loss 3: keep muscles, protein is essential
At the same time, you should pay attention to the intake of protein to ensure muscle mass and strength. In general, the recommended daily intake of protein is 20 to 30 grams per meal.