How to effectively lose weight?
When we go to search for the principle of weight loss, you will search for theories such as calorie gap, low GI, small meals, insulin, low carbon water and so on. For effective weight loss, the most effective theory that has been verified by countless studies is the heat gap theory. No other theory can exceed the heat gap (ie, we say CICO theory), low GI, eat fewer meals, low carbon water. Help you to add icing on the fat, but the premise is to do a good job of the heat gap, these will make sense.
What is the heat gap? That is when you consume fewer calories per day than you consume (basal metabolism + daily activities + exercise + food heat effects). This is the heat gap we are talking about. When there is a heat gap, the body will break down some of its own things to fill the heat gap. What is this thing? This decomposition may be lean body mass or fat. So how do we guarantee that we are losing fat but not losing weight? Please see the following three points
The first point: First of all, for obese people, in most cases, whenever there is a caloric gap, the body’s decomposition is often fat. why? There is a rule in the body’s body function, lean body mass and fat, which has a higher ratio of body weight, which body will be preferred. In other words, when you are particularly fat and have a particularly high body fat rate, your body will use fat as a substance to fill the deficit, because there is too much fat and it is too easy to be used by the body. So for obese people, high body fat rate is a natural umbrella for lean body mass itself. The risk of losing weight is indeed there, but it is not an obese person who should be worried. In my experience, the male body fat rate is greater than 22%, and the female body fat rate is greater than 30%. You don’t have to worry too much about muscle loss.
The second point: intake of enough protein. Although the fat man is not easy to lose muscle, the big fat one will gradually become thinner one day, with the decrease of body fat, the body fat rate of this layer of the umbrella will be reduced, the loss of a lean body will inevitably increase. Therefore, you need to take more protein when you are taking calories. A sufficient amount of protein intake will effectively reduce the loss of lean body mass.
The third point: do strength training. Strength training can change the way you eat calories so that when you lose fat, you don’t have many calories to be distributed to your muscles, which reduces muscle loss. When you lose fat, strength training is not to let you gain muscle, increase basal metabolism, but to maintain muscle.
At this point, all you need to know is that unless your body fat percentage is low (15% for men and 25% for women), then your protein intake is usually insufficient, otherwise, you don’t need to worry too much about the loss of lean body mass. What you need to know is that for you who are losing weight, in most cases, the calorie gap is equivalent to losing fat.
Thermal gap theory
Well, the next step is to talk about practical exercises: how to implement the heat gap theory.
The easiest way to do this is to eat less, that is, eat fewer night snacks, or cut your intake per meal. Then start exercising, such as running or lifting iron, which is the most primitive method of practice. For most fat people, at least in the early stages, this is a very effective method, but this simple and primitive practice has a very deadly problem: error!
In most cases, fat loss is a digital game. You probably calculate your daily consumption and then determine your calorie intake based on calorie consumption to create a calorie gap (depending on the urgency of fat loss, calories). The gap can be large or small). After deciding your intake, all you have to do is weigh the food you eat (using a food scale) and then use a piece of software (such as peppermint, food pie) to find out the calories per 100 grams of the food. Then multiply, then record, and finally record the calories of all the foods today, and finally reach the calorie intake we set. For example, if you consume 1700 kcal per day and you eat 1400 kcal today, you will have a calorie deficit of 300 kcal.
see it? The practice of a correct thermal deficit theory should involve weighing and recording these processes. The reality is that many people are estimating and eating less by feeling. There is bound to be a huge thermal error, which means that you thought you ate 200 kilocalories of rice, and the real situation is likely to be much larger than this number. Unbelievers can buy a food claim on their own, and then call a thing, compare it with your estimated number, I promise to surprise you.
The theory of the calorie gap is correct in itself, but we are too casual when we are in practice. According to my experience, those who promote their own fat reduction platform period and think that they have special physique are wrong. Estimated calorie intake during the diet, which led to the fat loss of stagnation (think that they eat very little, actually eat a lot). In this world, the people who lose the most fat in their lifetime are bodybuilders, and if you ask them, they will tell you that you have to calculate calories. So for you who are reading the article, it is very likely that once you start using the food, you can lose 5kg.
Summary: To ensure that fat reduction is effective, you must ensure a heat gap, and to ensure that the calorie gap actually occurs, you must weigh to quantify the diet. Otherwise, you are just imagining that you have a heat gap.