The initial weight loss plan can be throughLimit calorie intake,Adjust the proportion and source of diet,exercise more, Or all three. The weight loss effect of dietary adjustments is greater than that of more exercise; in addition, for weight loss programs, aComprehensive adjustment of life and behavior habitsIt is also very important. The main force of weight loss comes from the first two, and behavioral habit adjustment can increase the success rate of individuals to achieve the first two. The most common way of habit adjustment is to regularly check their dietary intake, exercise performance, and weight. The following highlights the content of the weight loss plan:
◆ Behavior modification
It is a very important part of the weight loss plan to help everyone maintain long-term continuous weight loss without regaining weight by adjusting their lifestyle and behavior patterns. Mainly include: 1. Continuously monitor and adjust dietary intake, develop exercise habits 2. Control and avoid surrounding sources of stimulation that may induce eating.
◆ Exercise regularly and appropriately
Generally speaking, 150 minutes of regular exercise per week is sufficient for young people of normal weight to maintain a constant weight. For those who need to implement a weight loss plan,150 minutes of exercise per week is the minimum standard,andNeed to be matched with diet controlIn order to achieve significant weight loss results.
In addition, exercise can reduce subcutaneous and visceral fat, reduce insulin resistance, and make up for the muscle loss caused by weight loss diet, thereby increasing the basal metabolic rate that has been decreased due to weight loss, and making the weight loss plan more effective !
◆ Dietary therapy for weight loss
Many different forms of weight loss diets can achieve a certain weight loss effect. For example: balanced low-calorie diet, low-fat low-calorie diet, medium-fat low-calorie diet, low-carbohydrate diet, Mediterranean diet... etc.
If you want to lose weight successfully, the most important thing isAble to continue weight loss plan, Instead ofIt doesn’t matter which type of weight loss diet you choose. therefore, weIt is recommended to choose a diet that suits you and is lower in calories than basal energy metabolism, in order to achieve a long-term continuous weight loss plan.
For low-fat, low-sugar, or other types of weight loss diets, there is no clear conclusion showing which diet can achieve the best weight loss results. The common conclusion that most studies have shown is that only by keeping yourself on a weight-loss diet can you lose weight successfully, and it does not have much to do with which type of weight-loss diet you choose.
Mydocsay.com