1. Why lose weight? The saying goes that one whitening covers a hundred ugliness, while one fatness destroys everything. Only after losing 20 pounds do you realize that becoming slimmer truly boosts confidence. Only by shedding the pounds can you wear smaller clothes, show off your collarbones and waist, thus meeting a better and more confident version of yourself.
2. Fat burning is a whole-body process; there is no such thing as spot reduction. We must engage in full-body exercises to increase metabolism and promote a decrease in body fat percentage.
3. Losing weight requires eating less, but not to the point of extreme dieting or prolonged hunger. Extreme diets can plunge your body into a state of famine, causing you to gain more weight. To lose weight healthily, you should eat three regular meals, consume enough to meet your basal metabolic rate, and create a reasonable calorie deficit to achieve healthy weight loss.
4. Emphasis on strength training is crucial for weight loss. Strength training increases muscle mass and boosts your basal metabolic rate, allowing you to burn more calories even at rest, which contributes to the development of an easy-slimming physique.
5. Fruit meal replacements are not advisable as they cannot meet the body’s protein and fat requirements. Most of the weight loss is muscle and water, and the figure is prone to rebound once you resume your normal diet. It is recommended to eat apples or dragon fruits before meals to reduce hunger and effectively control the amount of food consumed during the main meal.
6. Fat burning is not through sweating; 84% is metabolized through respiration, which is exhaled as carbon dioxide. Therefore, sweating during exercise does not indicate fat burning but rather the acceleration of oxidation and breakdown of fat due to increased heart rate and breathing frequency.
7. How to eat is crucial for weight loss. You need to choose the right ingredients and cooking methods. For example, 100g of braised pork belly contains about 400-500 calories, while 100g of boiled chicken breast contains around 130 calories. Replacing fatty meats with lean meats and choosing low-oil and low-salt cooking methods can effectively reduce calorie intake.
8. Do not let weight affect your mood. Weight is influenced by many factors. For instance, if you eat salty food the day before, your body retains more water, and your weight may increase. When you engage in strength training to increase muscle mass, your basal metabolic rate improves. Although fat may also be broken down, and weight loss is not significant, your figure will gradually become more toned.
9. You can consume a moderate amount of staple food during weight loss. Choose whole grains instead of refined ones, such as sweet potatoes, corn, potatoes, beans, Chinese yam, and oats, which are low-GI carbohydrates. They take longer to digest and have a slower glycemic response, providing metabolic energy to the body while inhibiting fat accumulation.
10. Less stay-up late and more sleep. By maintaining early sleep for a period, your body’s hormone levels will normalize, leptin secretion will increase, your body’s metabolic rate will become more vigorous, and your figure will be easier to slim down.
11. You should also eat dinner during weight loss, but it should be earlier, lighter, and without heavy meat dishes. Avoid eating after 7 PM and drinking water after 9 PM to prevent frequent trips to the bathroom, allowing your body to burn more fat while you sleep.
