Why do the globally recognized guidelines for effective fat loss fail so much?

Do you know? There are three main aspects of caloric expenditure: basal metabolism, physical activity, and the caloric effects of food. ** It is about achieving a negative balance of calories (caloric intake is less than caloric consumption). Let's not talk about why it failed, because there are too many influencing factors.

Let's start with the accepted methods of fat loss:

12 minutes of freestyle;

Did you know that 12 minutes of freestyle can consume 836kj of calories normally, and when we consume 836kj of exercise every day, 3 times a week, we can stay away from obesity? The main reason why swimming** has always been recommended in aerobic exercise is that swimming with short time and high calorie consumption is the best choice to save time.

10,000 steps a day;

Walking 10,000 steps a day at a rate that makes you sweat a little bit can take you 1kg in a month. That's 2 hours a day, and you might as well walk at an interval of 4 kilometers slightly faster than you can do at a leisurely pace.

Stretch for seven seconds at a time;

When doing stretching exercises, you should choose the amount of exercise that suits you, do stretching exercises, how long can it have a good effect? In general, it is best to hold on for about 7 seconds in a round. With stretching**, if you give up halfway, it can be counterproductive, so be sure to stick to it!

Jogging for more than 20 minutes;

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an excellent method. Jogging is an aerobic exercise, and after 20 minutes, the fat in the body begins to burn to achieve the best effect. Swimming, walking, etc. are also aerobic exercises, which can be selected according to different conditions.

a 20-minute half-body bath;

Soaking half of the body in water at around 37 degrees Celsius activates cells in the body and speeds up metabolism. Bathing in the water will promote sweat and make you look beautiful from the inside out. A 20-minute soak in the tub is very effective.

If you don't like sports, use a simple and easy half-body bath to complete the ** task!

I feel that recognition does not represent everyone, because everyone's physique, health, and conditions are different, so people will feel that these are failures, and the important thing is not to have more, but to suit themselves.

Because most people can't hold on, can't keep going, so they fail.

The focus is on your own self-awareness, and it is difficult for you to lose fat unconsciously.

Diet has always been the source of our weight control, and many people are still in a fog about the understanding of food, and the control of calories is still not in place, which leads to the failure of **.

Top 4 Ways to Lose Fat Globally!

First, fat loss is not the same as **.

Many people think that fat loss is **, but in fact, it is wrong, fat loss is more focused on losing body fat.

When the body fat percentage is low, your body will have obvious lines, and ** is simply to lose your weight, only in terms of weight changes, but there may not be a big improvement in body shape.

Second, fat loss needs to be done in conjunction with diet.

Many people think that controlling diet is dieting when losing fat, but in fact, these are two concepts.

Diet control is mainly to make a reasonable combination of diet and avoid eating junk food, while dieting is to eat less or not eat, which is completely different, and dieting will affect your physical health many times. Therefore, it is necessary to pay attention to dietary tips.

Third, fat loss isn't just about aerobic exercise.

It also needs to be combined with strength training, and many people will find that it is easier for people who only train aerobic training such as running and cycling to gain weight.

This is due to the low muscle content, so it is necessary to cooperate with strength training to increase your muscle content and increase your basal metabolic rate.

Fourth, fat loss requires consistency.

No matter what you do, you need to insist, if you fish for three days and dry the net for two days, you can't lose fat, the normal human body's exercise cycle is three to six months, and you can achieve very good fitness results through systematic training.

In other words, if you want to achieve better results, you must persist for more than half a year, and the longer you persist in it, the higher your body quality, and the better the results will be!

Because everyone's physique, health, and conditions are different, people will feel that these are failures, and the important thing is not to have more, but to suit themselves.

Because sticking to a method is really not easy, and it takes strong willpower.

It may be because you don't stick to it, or because you are overeating while exercising, and you have an irregular schedule, which is definitely a failure.

12 minutes of freestyle can consume 836kj of calories normally, but you also need to pay attention to your diet.

Because it is more difficult to insist, and each person's physique is different, the effect is also different.

<> "Five Principles of Scientific Fat Loss.

1. Control the heat.

The daily calorie intake of Cong Zheng should be lower than the total metabolic value of the body, but not lower than the basal metabolic value, a person's basal metabolic value is between 1100 kcal and 1500 kcal, and the calorie intake is kept at this level.

2. Eat a balanced and diverse diet.

The diet should not be too simple, scientifically supplement various ingredients, the ratio of carbohydrates, protein, and fat is 5:3:2 is recognized as a fitness meal match, and the three meals should be supplemented with a variety of high-quality staple foods, high protein and high fiber.

3. Regular eating habits.

Three meals should be regular, do not skip any meal to eat seven or eight minutes full, the diet follows the breakfast full, lunch is good, dinner is less, try not to eat after seven o'clock in the evening, avoid supper.

4. Open your legs.

Insist on exercising to promote blood circulation and accelerate metabolism, and each exercise for no less than 40 minutes can improve the efficiency of burning fat and achieve the effect of weight control.

5. Don't stay up late.

Going to bed early allows the body to carry out normal metabolism, and adequate sleep allows the body to quickly repair its functions and function more efficiently the next day, maintaining a vigorous metabolism level during the day, thereby consuming more heat and bending energy.

I don't know exactly how you control your diet.

If you want to be successful, you need to control your diet, followed by exercise.

If you want to be successful, then you should eat less greasy food.

Leg lifts and running are both quick ways to burn fat, but, again, you have to stick to it to see the effect.

If you want to **, you have to exercise and a reasonable diet to have miraculous results.

Eat less fried foods and exercise to speed up fat burning.

Exercise is the only way for us to regain our figure.

Don't eat too much meat and fatty, eat more vegetables.

The best way to do this is to exercise, such as jogging.

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It does not act on the human brain and other organs of the body, but only uses orlistat to inhibit gastrointestinal lipase and reduce fat absorption in food.

With aerobic, strength and a controlled diet, weight loss is no problem.