Many ladies who love beauty are particularly concerned about their figure, do not dare to eat more, but also refuse sweets. But if they can develop good eating habits, for the body is very beneficial. The next 21 pieces of advice to women’s weight loss, may be able to solve a long time since the confusion of your problem, take a look at it! 1, lose 10 pounds of weight ≠ lose 10 pounds of fat! Diet pill advertisements love to take this concept to fool you, said you package 7 days to lose 10 pounds of weight, but never dare to package you to lose 10 pounds of pure fat. Lose 10 pounds of weight, may include 5 pounds of water, 3 pounds of feces, 0, 5 pounds of muscle, 1, 5 pounds of fat. Fat is less dense, like foam, and if a person does lose 10 pounds of pure fat, there will be a big improvement in body shape. However, the reality is that many women lose 10 pounds, the body type has not changed much, just because the weight loss method is not right, lose 10 pounds of body weight in only very little fat. 2, lose 20 pounds of pure fat, how long does it take? According to German kinesiologist research, a weight of 160 pounds of people want to lose 20 pounds of fat, only need to ride a bicycle for 100 hours; if you do not want to ride a bicycle, walk 270 hours of road is also OK; such as you think 270 hours too long, you can also jog 110 hours or play 145 hours of tennis, in short, the four optional on the same good. We all see the future. 3, exercise where you can reduce where? Many people think that exercise where you can lose where the fat, so in order to reduce the stomach every night to do hundreds of sit-ups, this is the wrong drop! To know, the accumulation of fat is circumferential, men’s abdominal accumulation of the fastest, and women’s hips, belly and waist accumulation of the fastest, and then the limbs. Therefore, weight loss is also circumferential, and just the opposite, limbs reduce the fastest, waist, abdomen and hips reduce the slowest, there is no exercise where to reduce this argument. 4, only do yoga can lose weight? Yoga is mainly a stretching of the muscles, a blend of breathing and meditation, most of the cases are static, can be very good to relax the body and mind, the weight loss effect is not significant, but as an auxiliary means is still good, suitable for practicing after the exercise. 5, never, never eat diet pills! Most of the diet pills on the market are laxatives, and have not yet seen which one has been authoritatively recognized. The average person’s intestinal tract will remain a few kilograms of feces, weight loss tea a drink, a few trips to the toilet, weight loss immediately, the body shape will not have any change, because your body fat is not reduced, but also destroy the intestinal environment, worth it? Fat is under the skin, how can it possibly be eliminated from the body by drinking tea? Thinking through your nose is impossible! There are countless fat people in the world, if there was a diet pill that was proven to be effective and harmless, this company would be one of the highest market capitalization companies in the world, but in fact there is no such company, so diet pills must be unreliable. If you want to lose the fat under the skin, there are usually two ways to do it: the first one is surgical liposuction; the second one is to convert the fat into kinetic energy and bioenergy to metabolize it, i.e., to do exercise. The former to move the knife, and steeply reduce too much, the skin will be very loose, the body damage is also big, applicable to Europe and the United States that kind of super fat; to the general public, exercise is the best weight loss method, there is no one. 6, why my weight is not overweight, or even below the standard, but looks very bloated? (More than 70% of women have this trouble) For example, a man is 1,8 meters tall and weighs 250 pounds, must be a big fat man? The same is 1, 8 meters and 250 pounds, big fat and Mr. Bodybuilder’s body type is a world of difference, because from a professional point of view, to determine a person fat, and height and weight have nothing to do, just look at the “body fat ratio” of this data, that is, the weight of fat weight accounted for the proportion of body weight. General male to 15% for appropriate, higher than 18% for the standard, higher than 25% for obese; women to 22% for appropriate, higher than 25% for the standard, higher than 30% for obese. The same is 1,8 meters and 250 pounds, two people’s body type is very different, because the big fat body fat ratio of more than 50%, while Mr. Bodybuilding body fat ratio is less than 4%. These are just two extreme examples, in fact, 1,8 meters tall and 250 pounds can be paired with a variety of body types, the difference is in the fat ratio. Now the problem with you is obvious, you are not overweight, but you have a bulky body shape, 100% is your body fat ratio is over the limit. Fat is less dense, like foam, so you look bloated. 7, do you know what is called hidden obesity? In fact, at least 9 out of 10 women have an excessive body fat ratio, which is generally higher than 25%. That means that except for a few exceptionally dry and thin ones, the rest of the women are overweight. Because most women are not athletic, when their weight is in the normal range, the muscle ratio is low and the fat ratio is of course going to be over the limit. Fitness industry, the weight does not exceed the standard but the proportion of fat exceeds the standard called “hidden obesity”, if not corrected in time, after 30 years of age will develop into real obesity. Some girls should pay attention to, do not think now light weight is fine, in fact, is likely to be hidden obesity. The solution is very simple, the fat off, increase a little muscle, a reduction of a plus, weight unchanged, but the body type is definitely much slimmer. A lot of fitness lady height 1, 6 meters or so, weighing 110 pounds or so, but almost no body fat, arms and abdomen is also very linear, because of the low fat content, high muscle content. Generally their body fat ratio of about 20%, slightly lower than the standard. In addition, the fat on the body is not the less the better, especially women, less than 18% appears to be very thin, which is not conducive to health and pregnancy, but also cause a lot of dysfunction. 8, what is muscular obesity? There is a class of people, born with a large body, high muscle content, somewhat like Europeans and Americans, this is called “muscular obesity”. Mostly genetic factors, at least one parent has a large body type. This kind of people to lose weight is more difficult, need to be very strong perseverance, and not easy to see the effect, one of their characteristics is that the wrist is thicker than the same height. If you are unfortunate enough to be of this type, you can only cheer silently. 9, women can have muscles? Many girls not only smell “fat” color change, is to smell “muscle” color change, muscle is really so horrible? First of all, understand, no matter you are male or female, is fat or thin, as long as you are a normal person, you have 639 muscles on the body, tough connection in the bones, because these muscles contract and drive the bones, you can move freely. So it is wrong to say that Aaron Kwok has muscles, Yao Chen has no muscles; the correct statement should be that Aaron Kwok’s muscles are strong, Yao Chen’s muscles are relatively weak. 10, exercise will make you become a “muscle woman”? (This is the biggest worry of many women.) Many girls are worried that if I make my muscles bigger, it will be horrible! Have you ever been to the gym? Countless men work out desperately, but only a few can make the muscles developed, so you do not have to worry about it, if the muscles can be casually big, it is not the streets are not all the type of men running? If you want to build developed muscles, you need to meet 4 conditions: sufficient androgen, very high intensity workouts, correct training methods (large weights, 6-12 times per set) and nutritional supplements to eat 8 meals a day, and some even use many hormones. Women because of physiological reasons, low androgen, and then from the combination of exercise, nutrition and training methods (small weight, 15-25 times per group), it is impossible to refine the muscles, will only make the muscle density appropriate enhancement of a little bit, that is, the weight increases, the volume of the circumference does not increase, so please rest assured. 11, a long time without exercise, muscle will become fat? (This issue also has a lot of women worried about) As I said before, muscle is an important organization of the human body, each normal person has 639; fat is the accumulation of excess nutrients, mainly in the skin and muscle (see pork), as if “wearing” on the surface of the body. These are two completely different substances, just like the yolk of an egg and the white of an egg, do you think the yolk will turn into the white? Of course not! So please be assured that if you don’t work out for a long time, your muscles may sag, but they will never become fat. If you want to restore muscle elasticity, just continue to exercise on OK! 12. Do you know what your basal metabolic rate is? People absorb calories are mainly used in two aspects, one is the basic metabolism, a behavioral metabolism, that is: consumed calories = basic metabolism + behavioral metabolism behavioral metabolism is the calories required for all your physical activities, such as walking, running, work, etc.; and the basic metabolism includes respiration, body temperature, heartbeat, the brain thinking, hair and nail growth, muscle, blood and visceral operations, digestion and absorption of food (also called the thermic effect of food), etc., all of which burn calories. In short, as long as you are alive, even if you sleep 24 hours a day, your behavioral metabolism is 0, but your basal metabolism is non-stop for a moment. General women’s daily basal metabolism is about 1200 calories, men about 1600, some bodybuilding Mr. can even reach 3000. basal metabolism is generally in the total metabolism of more than 50%; for a non-athletic women, and will even account for 80%. 13, your muscles are really valuable. Traveling 100 kilometers, the bus is sure to consume more fuel than a small car; Similarly, running 1000 meters, muscle strong people are sure to consume more calories than muscle weak people. Not only that, muscle strong people casually do what, shopping, work, entertainment, than muscle weak people consume more calories, sleep is no exception. Because the muscles grow on the body, the body must moment by moment with calories to feed them, once encountered running, climbing these high-intensity exercise, need to consume more calories, and even dozens of times at rest. At rest, 1,000 grams of muscle consumes about 13 calories per day, while under daily activity, 1,000 grams of muscle consumes about 70-100 calories per day, which is 5-9 times more than 1,000 grams of fat. Some people do not like to exercise, but how to eat are not fat, most likely because they have a high basal metabolic rate, absorbed nutrients can be metabolized in a timely manner. Of course, it may also be due to poor gastrointestinal function, low absorption rate. 14, muscle strong people, even if sleeping can lose weight. (Not with you bragging, the earth does have such a magical thing) We must remember the “Divine Eagle Couple” in the little dragon lady let Yang sleep on the ice bed, so that even in his sleep can also increase the internal strength; then people can consume a large number of excess calories in the body when they sleep, lying down to reduce the fat it? The answer is yes. Rubbing your eyes, you read it right, this is not a martial arts novel, nor is it a mythological story. As I said earlier, muscle does not take up volume, women grow a few extra pounds of muscle, not only does not affect the body shape, but also make the arms, thighs and abdomen more line and elasticity. More muscle can greatly increase the basal metabolic rate, excess nutrition will be consumed by the muscle, less likely to accumulate into fat, so one of the most common and effective ways to increase the amount of basal metabolism is to increase muscle. If you can lose 3,000 grams of fat, muscle increase of 3,000 grams, the total body weight remains unchanged, not only the body type improves a lot, and daily activities can also consume 300 calories more calories (1 bowl of rice); even if you sleep all day, but also more than before to consume dozens of calories. Every day with others to eat the same food, do the same thing, but can quickly metabolize the calories, as if 24 hours non-stop weight loss, is it a dream? The principle of weight loss in traditional Chinese medicine is also through acupuncture, massage or drugs to increase a person’s basal metabolic rate, after all, the effect is limited, can only be used as an auxiliary means. If you want to lose weight at all, it is better to do more exercise and increase muscle mass. Unfortunately, with age, people’s basal metabolism will slowly decrease, so it is easy to get fat, this time more to increase muscle mass to improve basal metabolism. 15. Can I lose weight by dieting hard? When you are too much dieting, the body will mistakenly think that you are in trouble, so they will save money, minimize calorie consumption, when your metabolic rate is reduced by 20% -30%. So excessive dieting people tend to have no spirit all day, although eating less, but the calorie consumption is also reduced accordingly, the most terrible thing is that the body will also break down the muscle to do nutrition (at this moment still do not cherish your valuable muscles, then I have nothing to say). Dieting in addition to the loss of muscle, will also lose a lot of water, once the amount of food recovery, the body will speed up the absorption, so the weight rebound quickly, then only long fat not long muscle, and often more than the original weight. So don’t be superstitious online those crooked diet diet, too harmful! In addition, moderate consumption of some fat can improve the metabolic rate of people, weight loss is favorable, so during the weight loss period can not only eat vegetarian dishes, it is best to reasonably match. 16, aerobic exercise how to do to drop “fat” fastest? “Kashi formula” for you to decipher. Many people know that aerobic exercise can lose weight, but you know how to do aerobic in order to make the “fat” off the fastest? There is a secret, in the fitness industry, generally through the control of exercise heart rate to adjust the “meat” effect, to tell you a “Kashi formula” (men and women): Weight loss heart rate = {(220 – age) – static heart rate} × (50% – 60%) + static heart rate. (60%) + static heart rate This is the secret treasure of the personal trainer Oh, the Internet is almost impossible to find, must be saved. Here’s an example: Xiaohong is 30 years old this year, static heart rate of 70 beats per minute (natural wake up in the morning when you sleep in bed to measure the heart rate, you can measure a few more times to take a stable value), then the most suitable for her to lose weight heart rate is: Lower: {(220-30)-70} × 50% + 70 = 130 Upper: {(220-30)-70} × 60% + 70 = 144 Therefore, Xiaohong want to do aerobic Therefore, Xiaohong to do aerobic exercise to lose weight, the heart rate should be kept between 130-144 beats per minute (can be measured with a heart rate meter, Taobao have to sell), in this range, the calories consumed by exercise is most likely to be provided by the fat, more than and less than this heart rate is not good. It is important to note that aerobic exercise should be done for at least 20 minutes to have a fat loss effect, because at the beginning of the exercise, the body consumes sugar, and only after about 20 minutes will it slowly consume to fat. Generally 50-80 minutes is appropriate, do not stop in the middle; maximum do not exceed 120 minutes, otherwise the body will break down the muscle. It is best to add 5-10 minutes of warm-up and 30-45 minutes of strength training beforehand, which not only increases muscle, but also enables the body to enter an active state before doing aerobic, enhancing the effect of fat loss, and at the same time is not easy to be injured. 17.Why can’t I lose fat even though I do exercise every day? (Almost 100% of dieters have encountered this problem) The reason is very simple: you do not do aerobic exercise, the calories consumed are not provided by fat, but from the sugar in the food. Many people who want to lose weight make the big mistake of thinking that if I exercise I will burn fat, which is not the case. Fat is the body’s reserve energy, like a deposit in the bank; and the sugar in food is like cash in your wallet. When you spend money on a daily basis, you will definitely take it out of your wallet first, which is convenient and quick. In the same way, people in the exercise of the body will take the priority of sugar for energy supply, only when continuous exercise reaches 20 minutes, the fat will slowly participate, which is why aerobic exercise must be done continuously for more than 20 minutes. Many people insist on exercise every day to lose weight, but do not belong to the aerobic exercise, just the body sugar consumption, finished feeling hungry, eat a meal just to make up for it, every time, forming a cycle, and the fat has not been involved in the beginning to the end. The advantage of doing so is that the body will become healthier, the disadvantage is that your physique is resistant to carry, and the difficulty of losing weight in the future will increase. 18, for weight loss, to give you some advice: (1) to find out the reasons for your obesity: genetic? Eat more and move less? High gastrointestinal absorption rate? Low basal metabolic rate? Body fat ratio exceeds the standard? Or the body suffers from some kind of disease? It’s all about treating the symptoms. If your parents were fat before they gave birth to you, and you have been fat since you were a child, it will be much more difficult to lose weight, so never let your child get fat. (2) Don’t weigh yourself every day during your weight loss period, just weigh yourself 1 time a month, otherwise it may discourage you. Put a few posters of fitness ladies in your bedroom, the more you can stimulate the nerves, the better, so more motivation. (3) Eat small, frequent and reasonable meals; don’t stay up late at night and don’t sleep in the morning. Not eating breakfast and lack of sleep will greatly reduce the next day’s basal metabolic rate, so breakfast not only must be eaten, and should be plentiful; lunch 6, 7 minutes full, meat and vegetables; evening can not eat rice, with groundnut or potatoes instead of staple food, plus some vegetables, a little less oil; before going to bed is really hungry, then eat two bananas, drink some yogurt. Always keep in mind a truth: “consume more calories than absorbed, the body fat will automatically slowly lose, otherwise you are sure to come from outer space.” (4) usually do not be lazy, can stand less sitting, can sit less lying, can climb the stairs do not take the elevator. When you stand on the bus or subway, the body in order to overcome the shaking, need to consume more calories. So in the future, try to stand when you ride the bus and give up your seat for someone who needs help. Why not get the best of both worlds? (5) Go to the gym at least 3 times a week, preferably 6-7 times, each time with head and tail not less than 2 hours. If the economy allows, try to buy some personal training courses, just know a card formula is not enough, after all, the coach is experienced enough to teach you a lot of things. (6) once fat people, even if the weight loss success, later will still be more prone to fat than the average person, so after the fat loss, but also to increase the appropriate amount of muscle to consolidate the basic metabolic rate, and to develop a good habit of life, exercise as a lifelong cause. Zheng Zheng reminds everyone, weight every rebound, the next time to reduce the difficulty is greater, do not blindly. (7) No matter how scientific the method, the premise is to be sure to adhere to, any fast weight loss method is not credible, otherwise the fat people will not be so much. A month is best to reduce 2000 grams of fat, not more than 4000 grams, otherwise it means that your exercise is over the limit, one is harmful to the body; the second is that it will cause muscle loss, easy to rebound. 19, and fat paper to make friends, you will also slowly become a fat paper? Loyola University of Chicago researchers on nearly 2,000 students conducted a survey, the study found that if a thin man made a fat friend, then the chances of his obesity will increase by 57%; on the contrary, those who made a thin friend of fat people, the possibility of thinning down in the future will reach 40%; if a fat man and another fat man to make friends, then the possibility of thinning down to only 15%. From the point of view of social psychology, with fat people together will become fat is a certain reason, and fat people together, the two people’s habits, behavioral patterns will gradually affect each other, if your fat friends have a good appetite, like to eat high-fat food, or like to overeat, then your appetite may also become very good, and fat people do not like the habit of exercise will be subconsciously influenced by you, which is really the cause of your fat. cause you to gain weight. Conclusion: Do not be afraid to make friends with fat people, try to maintain healthy habits is the king. 20, do aerobic exercise to lose weight, the more sweat the more obvious effect, is it so? This is also a common mistake made by many people, that the more sweaty exercise is the more effective, in fact, this is not true. As I said earlier, to do aerobic exercise to lose weight, it is best to keep your heart rate within the range of your fat loss heart rate, higher and lower than the fat loss heart rate are not good. So there is no need to consider how much sweat, as long as you ensure that your heart rate is within the range of the heart rate of fat loss, sweat or not the same effect. 21.What kind of exercise belongs to aerobic exercise? Which sports do not belong to aerobic exercise? Many people understand wrong. We all know that running is considered aerobic exercise, cycling is also considered, that aerobic exercise only these two? According to professional interpretation, aerobic exercise refers to the human body in the case of adequate supply of oxygen for physical exercise, that is, in the process of exercise, the human body inhalation of oxygen and the demand for equal, to achieve a balanced state. Simply put, aerobic exercise refers to any rhythmic exercise, whose exercise time is generally 20 minutes or more, the intensity of the exercise is moderate or upper-middle, and the heart rate stays within the range of your fat loss heart rate, because at this time, the blood can supply enough oxygen to the heart muscle, and the oxygen can sufficiently burn the body’s sugar and fat. So to determine whether an exercise is aerobic, look at the duration; look at how much heart rate. No matter what kind of exercise, as long as it lasts for 20 minutes or more, the heart rate stays within the range of fat loss heart rate that is aerobic exercise, so it seems that not only running and cycling, such as jumping rope, skipping, swimming and most other sports can become aerobic exercise, the key is to see how you do it, and whether it reaches the above 2 requirements. No matter how scientific the method is, the premise is that it must be adhered to, any fast weight loss method is not credible, otherwise the fat people would not be so many. Always keep in mind the truth: “consume more calories than absorbed, the body fat will automatically slowly lose, otherwise you are sure to come from outer space.” Come together and be healthy and slim!