Many people think that I am a “theoretical school”, and I am, but I have also been guiding the public to lose weight and gain muscle on the front line. It is also a practical school.
Weight loss, the theory is the foundation, this piece must not be vague, but the actual guidance of weight loss, contact with the weight loss, it really gave me very valuable experience. My introduction to weight loss is based on learning theories, weight loss wisdom sublimation, and weight loss.
Today I will tell you about what advice I have for weight lossrs after losing weight for so many years and reducing fat for so many people. I do n’t talk much about theory today, but note that what I talk about today is sometimes more important than theory.
What I ’m talking about today is also very simple, all very straightforward. Even, after I finished writing, and looked at the title, I also felt that I had guided tens of thousands of people to lose weight. Are these experiences? These experiences really don’t seem to be very eye-catching (of course, this is the first part, and the next one).
But I know in my heart that the big mountain ditch in front of weight loss people is often the things that look insignificant. Real weight loss knowledge is not difficult. Understand the simple and not simple truth, can really make weight loss people take too many detours.
There is no fat that cannot be reduced
There are many fat people who feel that they ca n’t lose weight, and they ca n’t figure out what the reason is. They just think that there may be something special in their physiology that ca n’t be reduced.
In fact, there is no fat that cannot be reduced in the world. The reason is very simple. Think about it, no matter when there is famine, there are people who are not hungry? Of course, I am not advocating extreme dieting to lose weight.
Losing weight is a physical problem. In this universe, sound, light and heat require energy. Man is a kind of lively thing that can’t be idle all day long, and does not need energy all the time. As long as the energy intake is significantly less than the consumption, people need to consume the stored energy, which is mainly fat.
Therefore, no matter what causes you obesity, extreme, drug-induced, disease-induced, as long as you do it right, as long as you work hard enough, you can lose weight.
There is also a word that people often say, “stubborn obesity”, or “stubborn fat”, these statements are pseudo-science. In fact, fat, there is no difference between so-called stubborn and non-stubborn, fat is fat, all the same.
Many people feel that they are stubbornly fat. In fact, you have not been effective and effectively reduced to fat. You have been fat for 20 years and have been losing weight repeatedly, but either you have n’t found the right way, or you have n’t implemented it properly, and you ca n’t lose weight. Of course, you look fat and “stubborn”. It’s as if some people have been poor for decades and haven’t found a way to start a fortune. You can’t say that this is called “stubborn poverty”, and you can’t say that they can never get rich again.
There is also a saying that losing more weight, especially dieting to lose weight, will destroy the “basal metabolism”. The so-called basal metabolism is impaired. In this case, people can’t lose weight.
Of course not.
Decreased calorie intake will cause a decrease in the basal metabolic rate. However, the basal metabolic rate is reduced. From the data, it is 15-20% at most. Can not reduce the degree of fat. 2. The basal metabolic rate itself is floating. It can be lowered and recovered. If it does not decrease, it will remain at a low level.
There may be a lot of irreversible damage to the human body, but there will be no damage that makes people unable to lose weight (because there will be no energy falling from the sky, people always have energy supply to live). No matter who you are, no matter how much your body is “damaged”, weight loss will not be affected by the essence.
Therefore, there is no fat that cannot be reduced in this world. Everyone must have confidence in weight loss. As long as you do it right and work hard, you can lose weight. Some classmates also do n’t want to find a reason for themselves, because they feel that they ca n’t be reduced, so they simply do n’t work hard. Work hard, you have no excuse not to lose weight (of course, unless you are happy to be fat. Aesthetics, even health, are personal things).
The whole world is fat
Some people also think that I am fat, it is estimated that the fat is different from others, it may be that I have any special physical problems, do I need special weight loss methods. In fact, no matter what fat is, no matter what the cause of fat, the basic principle is the same, that is, calorie intake significantly exceeds calorie consumption.
Therefore, there are two main reasons for being fat, one is more calorie intake and one is less calorie consumption.
My book has also talked about, such as hormone fat, glucocorticoid, it makes people fat, mainly these two factors. On the one hand, glucocorticoids can cause increased appetite and increase calorie intake. On the other hand, glucocorticoids will reduce uncoupling proteins in many tissues, reduce adaptive heat production, and reduce calorie consumption.
The same is true of obesity caused by some drugs.
Drugs cause obesity. At present, the main mechanism is still to increase appetite or reduce calorie consumption. There are other factors, but they are all secondary.
So, don’t think you are very fat, or just say that fat is fat, no matter how fat you are. Therefore, all fat can be reduced, and it is important that the method of weight loss is also the same. There is no special weight loss method for special obesity.
Many weight loss pseudo-sciences like to classify obesity into various types. What is “water fat”, “oil fat”, what is metabolic fat, what is muscle fat, is nonsense. This group of people has only one purpose, to complicate simple problems, to gain your trust, and to earn your money.
People are like this, they will naturally like and trust complex and exquisite things. If a weight loss agency divides weight loss into various types that do not exist, and each type is fake, using the so-called targeted and completely different methods to reduce weight, it will make this institution look very much. Professional, easy to trust. Conversely, if another institution says that all people who come to lose weight are the same, the basic method of losing weight is the same, there are several methods, then it will seem that this institution is not very reliable.
But in fact, the latter is the truth-reducing body.
Speaking of which, some people may be surprised, saying that you lose weight, do you also emphasize one-on-one? I said one-to-one, not to mean that the basic methods of weight loss are different, but to lose weight, one-to-one consideration of other complex and detailed problems and needs of each dieter. Moreover, the basic methods of weight loss are those. For all fat people, it is indeed the same, but how to combine many methods, how to arrange the weight, according to different people give different designs, this is called one-to-one.
Most platform periods are “subjective platform periods”
Weight loss platform period, I divided it into two categories: objective platform period and subjective platform period. The objective platform period is that the physical conditions are restricted, and the objective is really not to lose weight. For example, if the body fat rate is only 5%, and you want to reduce it, then objectively, not much fat can be reduced.
The subjective platform period is your own problem. It is not that your body fat rate is really low and you ca n’t lose weight, but that you ca n’t do any further efforts to lose weight.
For example, there are individuals who were very fat and ate fast food for 5 days a week. After losing weight, I changed to a three-day fast food for a week. I lost a few pounds and found that I couldn’t lose weight. I felt that I had reached the weight loss platform period. But she didn’t think about it. She also ate fast food for 3 days a week, and there was still much room for improvement.
If she said that she couldn’t quit fast food in the past three days, or she had to eat it, then her weight loss was likely to stagnate. But this must not be said that the body has reached the plateau, but only that her efforts have reached the plateau.
I have guided so many people to lose weight. Impressively, I have only encountered a few cases in the real objective platform period. The rest are almost subjective platform periods, and they are all problems of my own efforts.
In other words, the absolute majority of obese people who encounter a plateau are actually their own problems, not their physical problems. As long as they are willing to work hard, they can continue to lose weight and can pass the plateau.
The weight loss that rebounds is the real weight loss
Let me talk about the issue of rebound.
Many people who lose weight are very afraid of the word “rebound” and feel that weight loss is over. wrong. To lose weight, rebound should be allowed, but we can control the rebound reasonably.
People who can’t stand the weight loss rebound are staring at the weight figures all day. The idea is that the weight figures must be kept falling all the time. Once they stop, they can’t be dropped. That is called the platform period. So he ate and drank. Once the weight has returned to a bit, it is more finished and rebounded! Maybe you can do anything if your mind breaks down.
Are you stupid?
No matter how good the student is, there may be no chance of failing the exam, no matter how good the businessman is, there are times when he loses money. The ultimate victory or defeat of a person depends on long-term profit and loss, but not on the spot.
I am very emotional. There are very, very many people who lose weight. They are really special. They can’t bear a little setback in losing weight.
The reason is that everyone does not know enough about weight loss and thinks that weight loss is a very special thing. Weight loss is a special existence that is separate from life.
Of course not, weight loss is life, it is not special at all. Just like the example I gave earlier, it is the same as learning and making money.
Therefore, many weight-loss people pursue weight loss without rebound, so as long as the weight rebounds a little during the weight loss process, they will admit defeat first, and weight loss will stagnate, or even give up completely. This is also an important reason for weight loss failure.
Real weight loss, reasonable weight loss, is wave-shaped fat loss, allowing small body fat rate to rebound. In the rise and fall of body fat rate, reduce fat. Eventually, the fat gain is significantly less than the fat loss, and the person loses weight.
But note that this is by no means to say that we can lose weight for three days and fish for two days, and we can work less hard. It means that we must do our best to lose weight first, but when we lose weight strictly, there are fluctuations in the effect. At this time, we must accept and allow this fluctuation, correctly recognize it, and move forward in the fluctuation. .
After successful weight loss, the meaning of allowing rebound is more important.
After successful weight loss, many people are on thin ice, afraid of weight rebound, even if it rebounds half a catty, people will collapse (I often hear the weight losers say “I collapsed” three words, every time I hear I want to scold, how old Something collapsed, are you still alive?), As soon as my mentality collapsed, overeating, Ge You paralysis came, and the weight rebounded quickly, which really made weight loss rebound completely.
But in fact, after successful weight loss, the body weight rebounds a little, not called rebound at all, it is normal, you should allow yourself a “rebound space”, as long as the rebound is controlled within this space, you are the successful weight loss holder.
For example, if you lose 10 kg, and then give yourself 1 kg of rebound space, even if you rebound 1 kg, you still have 9 kg, and you are very successful.
With this 1 kg of rebound space, you can eat a lot of delicious things, and you can completely taste the food often. People need to grow 1 kg of fat and need a lot of food. This is a mathematical problem, and it will be known as soon as calories are calculated.
Therefore, rebound is not terrible, weight loss must accept and allow moderate rebound, weight loss coexistence with rebound is the real weight loss. Pursuing zero-rebound weight loss is a nephropathy, and sooner or later it drives itself crazy.