If you want to lose weight successfully, you need to eat well and sleep well!

If you want to lose weight successfully, you need to change your lifestyle - live a healthy life. This is the unanimous conclusion reached by the world's top scientists after decades of unremitting efforts. But what is a healthy life? Is it returning to primitive man, or eating what monkeys eat? Brother Rong will further clarify it. It's not that scary.

The causes of obesity are very complex, but they all require an unhealthy lifestyle to play a role. So in addition to the well-known rules of controlling your diet and moving your legs, you also need to get enough rest and sleep well, and adjust your mentality.

The circulation of body energy is a bit like the application problems we did in elementary school. A pool has water inlet and water outlet. These pipes are opened at the same time, and you have to ensure the balance of inflow and outflow. Too much will be converted into fat. Too little will of course be consumed as a supplement. It would be terrible to simply block the water pipe and do a short-term assault. This is definitely not possible, because you don’t live on energy alone, you also need to replenish a lot of raw materials for the metabolism and renewal of human cells.

What about the maximum amount of calories you can eat? In some weight loss articles, you can indeed see such a rough rule that girls should consume 1200-1500 calories a day, and boys 1500-1800 calories. I have to say that this is indeed very effective. But the problem is that calculating the calories you eat every day is very complicated, and many times you can't figure it out at all. The chef's hand shook and he added an extra spoonful of sugar, or the meat he chose was a little fatter, etc. All of these will lead to a slight error in the calculation result. It is impossible for us to eat only packaged food with ingredient lists, right?

In addition, such a one-size-fits-all approach is too inhumane. Some people are not that fat, so they don’t need to eat so little. Some people are too fat, and they simply can’t stand eating so much. So the popular method now is to create an energy gap. As long as you eat 500-750 calories less than you consume every day, that is, the water intake is less than the water output, you can slowly lose weight.

There are some things to pay attention to when setting this gap. If it is too large, it may not only lead to nutritional deficiencies, but may also cause the body to initiate a protective compensatory response and reduce consumption. Weight will rebound in retaliation. If the gap is too small, the actual gap may be submerged due to errors in our calorie calculations.

For example, you can first select a few days a week, such as work, rest, and overtime. Take pictures of what you eat every day and organize them. Then scroll down and remove snacks and sugary drinks first, and calculate the calories. If it is not enough, reduce the staple food. Start with dinner.

Make sure you have a rich breakfast, a sufficient lunch, and eat as little dinner as possible and as early as possible. This way, you can lose one pound a week with a daily energy gap, and it is absolutely safe. Of course, after two months, especially when your weight has not dropped for a while, you can go through the above process again, recreate the energy gap and continue.

After controlling the water inlet, what about the outlet? As for exercise, of course not all exercises are suitable for weight loss. Rong Ge has talked about this before, aerobic exercise is the best choice. As for what is called aerobic exercise, it depends on the heart rate. You can use this formula to calculate it. (220-age-resting heart rate) x (40%-60%) + resting heart rate.

And remember, 60% of the calories consumed within 30 minutes are sugars in the muscles, so aerobic exercise must be long enough. As for some people saying that increasing muscle mass can increase the basal metabolic rate, and you can lose weight even if you lie down. It can't be said to be wrong, but for every kilogram of muscle you add, you need to train hard for a month, which is only enough for you to eat half a cookie. It is not efficient and not cost-effective.

The most easily overlooked factor is the psychological one. Studies have shown that if a person cannot cope with work pressure, he or she needs to exercise 4-5 times as long and with the same intensity as others to achieve the same weight loss effect. If you don't sleep well, you can't lose weight even if you exercise. Staying up late will overactivate your sympathetic nerves, increase your appetite and eat more. The human body breaks down fat when the insulin concentration is the lowest, which is at night. So if you don't sleep, you won't even break down fat.

Having said so much, it seems that most of them are still principles. But the idea is there, and the direction is clear. If you are still interested in continuing, then next time Rong Ge will share some practical operations with you from his personal experience.