Weight loss and slimming methods

Almost every day we can hear people around us talking about weight loss issues. Weight loss and slimming have also become very popular nowadays. There are already many products derived from weight loss and slimming, and the industry has also developed. However, many people's weight loss and slimming effects are not very good, and many times they cannot persist. For weight loss and slimming methods, many people want to know more and choose a suitable method for weight loss.

There are many methods for weight loss and slimming, and there are also many weight loss products currently, such as slimming tea and weight loss medicine, but the effects are not very good. Below, let's take a look at several effective and rapid weight loss and slimming methods. If everyone can stick to it, it is believed that there will be a good effect.

Eating: controlling the daily calorie intake is very important

There is no unified standard for the amount of calories intake, which should be calculated based on each person's weight and activity level. The calories needed by the human body vary from person to person, and the main factors affecting them are the intensity of labor, age, climate change, body shape, weight, and health condition.

According to the book 'Caloric and Protein Intake' published by the World Health Organization, a healthy adult woman needs to consume 1800 to 1900 calories per day, while a man needs 1980 to 2340 calories per day. Among them, the protein intake should be 10% to 15% of the daily required calories; the carbohydrate intake should be at least as much as the daily required calories of the human body. 55%; the intake of fat should not exceed 30% of the daily required calories. In addition, the daily salt intake should not exceed 6 grams, and the daily fiber intake should be at least 16 grams.

How to calculate how many calories you need to consume daily?

If your goal is to reduce fat, multiply your current weight (in jin) by 10, 11, or 12 (10 indicates a slower metabolic rate, 11 represents moderate, and 12 indicates faster). If your goal is simply to increase muscle (or slightly reduce fat), then multiply your weight by 13, 14, or 15 (13 indicates a slower metabolic rate, 14 represents moderate, and 15 indicates faster).

For example, a female weighing 130 jin with a moderate metabolism wants to gradually increase muscle mass and remove fat. In this case, her daily calorie intake should be: 130×14=1820 (calories). For a male with a fast metabolism and a weight of 200 jin, if his goal is only to increase muscle mass, then his daily intake should be: 200×15=3000 (calories). This simple formula is equally effective for men and women.

It should be reminded that: if you feel that the progress of weight loss has stopped or it is difficult to reach the goal, you may need to adjust the calorie intake, which is generally 50 to 100 calories.

Exercise: Exercise 2-3 times a week is essential

From the perspective of exercise physiology, the frequency of exercise (i.e., the number of times one exercises per week) has a direct relationship with the effectiveness of exercise.

After a moderate exercise, the fitness effect on muscles (such as the reserve of muscle glycogen) and various organ systems of the body can be maintained for a certain period of time (from a few hours to a few days). For example, after exercise, the concentration of muscle glycogen gradually increases, reaching a peak at 24 hours, and then gradually decreases. Therefore, the most appropriate exercise frequency should be controlled in such a way that the second exercise is carried out before the effect of the previous exercise disappears. In this way, the fitness effect of each exercise accumulates gradually, which can achieve the purpose of improving physical fitness and enhancing health. Otherwise, if the interval between each exercise is too long, it will destroy the continuity of the exercise training and it will be difficult to achieve the expected fitness effect, and it is also easy to produce muscle soreness, fatigue, and certain exercise-related injuries after each exercise.

How many times a week should one exercise to lose weight?

Regarding the frequency of exercise, the American College of Sports Medicine recommends that healthy individuals should exercise 2 to 5 times a week. For those who are new to sports, it is advisable to start with a lower frequency, such as 3 times a week, each session lasting 15 to 30 minutes. As the exercise process develops and physical fitness improves, one can exercise 3 to 5 times a week, with each session lasting 30 to 50 minutes. A common mistake among beginners is that due to the enthusiasm, they want to achieve the effect as soon as possible and exercise every day, with high intensity. This often leads to overtraining, resulting in symptoms such as fatigue, insomnia, and excessive muscle soreness in a short period of time. As a result, they stop exercising. In fact, we should recognize that fitness is a long-term habit, and to have a healthy and muscular body, one should persist in fitness throughout their life. The best body shape and health status require several months or even years of persistence. Gradual progress is the best approach.

There are many methods for weight loss and body slimming, but no matter what method is chosen, as long as it suits oneself and can be persevered, it will have an effect. Do not have a short-term enthusiasm, especially when choosing sports for weight loss, it is necessary to pay attention to some issues, such as taking a shower and changing clothes after exercise to avoid the breeding of bacteria.