Diet and exercise have always been the default for weight loss of the two magic weapons but also recognized to the human body as the safest way to lose weight. The fat friend of a lot of severe obesity is puzzled, move hard because of obesity just, do not move aggravates obesity again. To increase the intensity of exercise, even at the cost of joint damage. But when they stopped, they quickly gained weight again.
Some would rather be hungry, also do not want to move fat friends have questions, an exercise in the world to reduce weight status is higher than diet, why also can suffer the problem of weight rebound? Lose the weight of this problem, is it really unsolvable?
The effect of exercise on weight loss.
Improve your body shape.
The action with the most basic motion is to change shape namely, any place that can make the body through gymnastic (it is the place that has the muscle to organize only) increase or decrease and change its shape effectively, achieve the effect with beautiful form, and this one course is controllable, this also is often said reduce weight model action.
When exercising, there are three energy supply systems in the body to provide energy for muscle activities, among which there are two metabolic processes that do not need oxygen, called an anaerobic metabolic functional system, and the third is the metabolic process that requires oxygen to participate in, so it is called aerobic metabolic functional system. The exercise that is carried out based on the system of the function of oxygen metabolism, it is called aerobic exercise.
In the presence of oxygen, sugars, fats, and proteins are oxidized to carbon dioxide and water, while releasing energy, a process called aerobic metabolism. The oxidative decomposition of sugar, fat, and protein releases energy in different ways, but they are closely related. Among them, fatty acids are the main functional substances in medium, low-intensity, long-duration exercise. Generally speaking, exercise intensity is smaller, the duration is longer, the proportion that depends on adipose oxidation to supply energy is higher. Although there is basically no single energy provided by energy materials in motion, the time, sequence, and relative ratio of energy materials used by the body in motion generally vary with the motion situation.
The selective utilization of various energy substances completely depends on the intensity and duration of the exercise. In moderate, low-intensity, long-duration forms of aerobic exercise, the energy expended is mainly from fat. Conversely, fat can only be burned during aerobic exercise. In other words, only aerobic exercise can help you lose weight.
However, our daily intake of calories has three main purposes. The first is the basic metabolism, which is a part of the energy needed to maintain the normal operation of our organs, accounting for about 60-70%. The second part is how many calories we need to digest and absorb food, about 20 to 30 percent. And the last part is the number of calories that we burn, which is about 10 percent. Therefore, it can be seen that the effect of weight loss is quite limited by simply using exercise to consume energy.
Does this mean you can lose weight by simply dieting? As I mentioned before, dieting is also very easy to regain weight, or with physical exercise. The main role of exercise in losing weight is to make us healthy, increase muscle mass, and reduce body fat.
4 myths about exercise and weight loss!
Myth 1: More exercise will help you lose weight.
Exercise can burn off the calories in the human body, but the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, but as long as you drink one to two cans of soft drink or eat a few pieces of western cake, the hard work to lose weight will be gone. Therefore, to achieve lasting weight loss, in addition to engaging in sports, but also should be reasonable control of diet.
Myth 2: Exercising on an empty stomach is bad for your health.
People always worry about fasting sports due to the large consumption of glycogen stored in the body and the occurrence of hypoglycemia reactions, such as dizziness, fatigue, palpitation, and so on, adverse to health. Research thinks, before meal 1 ~ 2 hours (namely hollow) undertake moderate exercise, be like quantitative walk, dance, jog, ride a bicycle to wait, conduce to reduce weight. This is because there is no new fatty acid in the body into fat cells at this time, it is easier to use up the excess, especially the productivity of brown fat, weight loss effect is better than exercise after meals.
Also, due to the appropriate amount of exercise, less energy consumption, the body storage of sufficient use, will not affect health.
Myth 3: You can lose weight by jogging for 30 minutes.
Jogging may achieve the goal of aerobic exercise, but it has little effect on weight loss. It has been proven that only if the exercise lasts for about 40 minutes can the body's fat be mobilized to power up with the glycogen. As the prolongation of motion time, the quantity that adipose offered energy can amount to 85.5% of total consumption. Visible, shorter than about 40 minutes of exercise regardless of the intensity of the size, fat consumption is not obvious.
Myth 4: The more vigorous the exercise, the better the effect of weight loss.
In fact, only sustained low-intensity aerobic exercise can make people burn excess fat. This is because when small intensity exercise, muscle basically USES oxidation fatty acid to obtain energy, make adipose expand fast. Exercise intensity increases and the proportion of fat consumption decreases correspondingly. When approaching to exercise with great intensity, the proportion of fat supply energy only accounted for 15.5%.
Suitable for the exercise of the severely obese fat friend!
"A stitch in time."
Housework, such as cooking, washing, cleaning, pet care, and plant cultivation, can also be effective if it is consciously combined with exercise.
Choose walking, cycling as the main means of transportation, try not to drive;
When taking a bus or subway, deliberately go to a far station to get on the bus, the bus can not sit, do not sit;
When driving, park at a distance to increase walking opportunities;
Try to reduce static activities such as sitting or lying watching TV and computers. When doing these activities, move your body, such as stretching limbs, running in place, etc.
Joint flexibility exercises.
Joint flexibility exercises can be done in combination with daily activities or aerobic exercises, 2-3 times a month, but it is important to be careful not to flex or stretch the joints too often.
Do resistance activities, 2-3 times a week, and repeat 8-20 times each time.
Resistance load can be used dumbbells, water bottles, sandbags, elastic belts, and other fitness equipment, but also can use the body and the body's own weight to exercise, such as push-ups, pull-ups, etc. Muscle joint function decreases with age, but it is also related to the amount of daily activity.
To promote cardiopulmonary and musculoskeletal health and enhance the balance and coordination ability of the body, regular exercise with certain intensity is necessary. The intensity of exercise is often expressed in terms of MET (Metabolic Equivalent of Energy). Generally, the intensity is greater than or equal to 6 meta meets, 3-5.9 is medium intensity, and less than 3 meta meets is low intensity.
To lose weight without exercise, some obese people choose to have liposuction or surgery. So can surgery make a permanent difference in weight loss?
Many obese friends with complications may think that they can "lie thin" as long as they have weight loss surgery. In fact, weight loss surgery is more about controlling food intake and providing exercise conditions for severely obese friends, so it is unlikely that they can easily become thin without paying any cost. To be healthy, the necessary amount of exercise should also be maintained.
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