Don’t Just Focus on Weight During Weight – Loss
In the journey of weight – loss, a common misstep is fixating solely on the number on the scale. Many assume that shedding pounds is the ultimate goal, but this is a flawed perspective. Weight alone cannot determine body fat or one’s overall body shape. During fitness and weight – loss, as fat is broken down, muscle mass may increase. Even if the weight remains unchanged, the body will gradually become more toned, and the basal metabolic rate will rise. Muscle is a tissue that consumes energy, while fat is an energy reservoir. A kilogram of muscle can burn dozens of calories daily. Thus, incorporating more strength training, like iron workouts, during fitness can enhance basal metabolism and help build a lean physique.
For those who exercise for weight – loss, it’s advisable not to rely solely on cardio. Relying only on aerobic exercise can lead to muscle atrophy. Limiting aerobic exercise to 40 minutes can reduce muscle breakdown. Additionally, increasing strength training can exercise the body’s muscle groups and boost muscle mass. Before aerobic exercise, performing compound movements such as squats, pull – ups, bench presses, rows, deadlifts, and dip arm flexions can enhance muscle strength. This ensures that after weight – loss, the body won’t appear too thin, but rather have a significantly more defined and charming curve.
A combination of aerobic and anaerobic training, such as high – intensity interval training (HIIT), is recommended. HIIT can effectively exercise muscle groups and promote fat burning. However, not everyone can handle high – intensity training. Strong cardio and a good exercise foundation are necessary to stick to it. Beginners should first master basic training before starting HIIT. High – intensity training programs include variable speed running, HIIT interval training, Tabata training, boxing, etc. Performing these three times a week can yield good fat – burning and shaping results. Remember, to achieve a good figure through fitness, one must persist for more than two months and not be sporadic in their efforts.
Weight – Loss Misconceptions to Avoid
1. Consuming less than 1000 calories
Many opt for a low – calorie diet for weight – loss, but this is incorrect. Initially, a low – calorie intake may seem effective and lead to significant weight loss. However, during this process, muscle and water are lost. The body enters a starvation state, causing the basal metabolic level to drop and making it easier to gain weight. Eventually, the weight – loss pace slows down, and once the normal diet is resumed, the weight quickly rebounds.
2. A single – diet approach
There are various weight – loss methods on the internet, such as apple meal replacements, not eating staples, not eating meat, and only eating fruits and vegetables. When the diet pattern is too single, the nutrients supplemented cannot meet the body’s needs for carbohydrates, protein, and various trace elements. The body fails to absorb nutrients, has insufficient metabolic capacity, and is prone to health problems. Moreover, the body will rebound after weight – loss. When losing weight, a balanced diet is crucial. Carbohydrate intake should be reasonably controlled but not eliminated. Adding high – quality protein sources like chicken breast, milk, and eggs, along with more vegetables for minerals and vitamins, is beneficial.
Tips for Effective Fat Burning
1. Utilize fragmented time for exercise
For those who don’t usually exercise, they can use otherwise unproductive time for bodyweight training. For example, 10 minutes of jumping jacks and 10 minutes of rope – jumping can quickly increase the heart rate, aid in fat burning, and strengthen the body.
2. Drink plenty of water to increase satiety
In daily life, learn to drink a lot of water and avoid alcohol. Water has no calories, helps control hunger, and reduces overeating. Drinking more than 10 glasses of water a day can contribute to a 5% – 8% reduction in weight.
3. Give up snacking
Typically, one should stick to three regular meals a day and avoid all kinds of snacks like fried chicken, burgers, barbecue, and spicy hot pots. This helps control calorie intake, reduces the body’s burden, accelerates fat – burning, and improves the health index.
4. Go to bed early for adequate sleep
Avoid staying up late and ensure sufficient sleep. This allows the body’s functions to quickly recover and enhances the body’s metabolic level the next day, thus consuming more calories.
Fat – Burning Exercises
1. Air bicycle
Lie on the ground, press the back firmly on the ground, place your hands behind your head, raise your knees at a 45 – degree angle, and pedal with both feet, touching the left ankle to the right knee and then the right ankle to the left knee.
2. Knee – lifting exercise
Sit down with your feet naturally on the ground, tuck your stomach, lean your body slightly backward, lift your feet a few centimeters off the ground, bring your knees to your chest while keeping your upper body bent forward, and then return to the original position and repeat.
3. Supine sit – ups
For sit – ups, keep your feet together and hook them to the head of the bed. Place a towel behind your neck and hold one end with each hand. Tuck your abdomen and lift your upper body slightly off the bed, maintaining a still position.
Weight should not be the sole focus during weight – loss. The key is to pay attention to the body fat percentage. When it drops, it indicates that weight – loss efforts are paying off. By being aware of weight – loss misconceptions, one can achieve better weight – loss results.
