The best way to lose weight: How to lose fat quickly and naturally

The fastest and natural way to lose fat

Slimming and weight loss is probably a marketing topic and hot issue that will never fade away from fever. Due to the unlimited business opportunities, newspapers, magazines, film and television Mingshi endorsements also hide a lot of "risks". There are no shortcuts or secrets, just packaging and speech.

Losing weight - the only thing you have to do is "Calorie Deficit", the body consumes more calories than you consume.

Let's take a look at an article by MUSCLE Articles written by EVO website, how to lose weight in the fastest and most natural way.

1. Do weight training 2 to 3 times a week

I often hear people say, "You should do aerobic exercise to lose fat, and if you want to grow muscle, you should do weight training." But only part of this passage is true.

If you want to lose fat, the only thing you have to do is "Calorie Deficit (Calorie) Deficit, you can create a calorie deficit through weight training (or resistance training, strength training), aerobic exercise, or a combination of the two. Weight training is not just for those who want to grow muscles, but it improves the composition of your body in two ways.

First, when you control your diet but don’t do some weight training, the weight you lose will come from "muscle" and "fat". Losing muscle means you will lose weight faster because a pound of muscle contains much less calories than a pound of fat. Ultimately, your body looks one size smaller than now, but many loose parts are still intact.

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Secondly, a well-designed weight training plan will burn fat during and after training. In a study, 8 men carried out weight lifting for 40 to 45 minutes. Each man has a microdialysis probe inserted in his abdomen (Microdialysis) (Microdialysis) Probe), the researcher Xu measured the amount of fat to understand the release of fat cells under the skin before, during and after exercise. Here are their findings:

After weightlifting (104 calories per hour), the metabolic rate of men is 10% higher than that of normal daily (95 calories per hour). After resistance training, the rate of fat burning doubled. (5 grams per hour → 10 grams)

But this is not all. In the current and after training, the amount released from abdominal fat cells accounts for 80% of the total. In other words, weightlifting burns fat, and some fat burns directly from the abdomen. Indeed, many studies compare resistance training with aerobic exercise. Overall, aerobic exercise reduces abdominal fat More performance in work.

However, the resistance training program used in many studies is based on very low metabolic needs: "Move on the machine, many single-joint movements, and the overall training volume is relatively low." Ruoruo is a training program with high metabolic needs, which is another matter.

I am talking about squats, deadlifts, rowing, pull-ups (pulley pull-downs) and pushes (bench press and over-push) of the whole body multi-joint joints. The weight used in each group is 5RM~15RM. For this type of training, you will burn calories during and after training. You don't need to spend more than 45 minutes in the gym, 45 minutes is enough.

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2. Create a caloric deficit through diet

Thinking abdominal fat as a bank account, but it is not a bank account, but a fat storage. If you want to store less and less money in a bank account, you must spend more money than you save. Similarly, if you want to get rid of abdominal fat, you will consume more calories than you eat.

3. Forget the so-called fat-burning food

People often ask, "What food can help me burn?" Burn fat?", and people often hear that "there are good foods and bad foods. If you want to lose fat, you only need to eat less bad foods and eat more good foods." There are special foods (blueberries, dark chocolate, avocado, etc.), but it is completely nonsense about fat burning. These nonsense will become popular, and seem to be related to TV or health magazines. It is nothing more than just to make everyone lose weight. There are certain "hot" foods (such as red peppers), which allow you to improve your metabolism. But the overall impact is quite small, and whether this short-term metabolism can bring about long-term fat loss effects, it depends on the fact that getting rid of abdominal fat requires a caloric deficit. Compared with any specific food, the key is that your overall food content determines your fat loss rate.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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4. Eat a diet rich in protein

Study shows that protein plays a better job in maintaining satiety than carbohydrates and fat. Eating a breakfast rich in protein, you may not have to eat too much food during lunch. Eating more protein will reduce spontaneous calorie intake. In fact, the average daily calorie intake can be reduced by 441 calories.

During fat loss, protein also kills muscle retention (Muscle Sparing effect. If you do not consume enough protein from your diet, your muscles will eventually be lost with the fat. Finally, protein produces more heat after meals than carbohydrates or fats.

Chocolate bars (mainly carbohydrates and fats) and chicken breasts (mainly proteins) may have the same calories. But because the dietary heat generation effect of protein is higher than carbohydrates or fats, your body will use more calories to process chicken breasts than chocolate bars. In other words, some energy in proteins will be "wasted" for digestion and metabolism.

If you are just starting out, forget about cardiopulmonary training and use diet and strength training to generate a calorie deficit. And when your fat loss starts to slow down (which will definitely happen), add some low-intensity sustainability State,LISS) cardiopulmonary training, even for 30-minute brisk walks 3 or 4 times a week. In reducing abdominal fat, “creating calorie deficits, eating more protein, combining strength training with cardiopulmonary exercise” has proven to be almost twice as effective as the traditional “high-carb diet + cardiopulmonary exercise” method.

6. Don’t waste time doing hundreds of sit-ups

Please don’t waste time doing sit-ups, crunches or other variations. When it comes to subtracting abdominal fat, they are almost useless. Studies have shown that 24 people are divided into two groups, one group does nothing, and the other group does seven abdominal training (2 groups X 10 times), 5 times a week in six weeks. A total of 4,200 repetitive changes were performed in six weeks, and the "no effect" of reducing abdominal fat. So don't waste time on curling or twisting your belly.

Finally, you must continue. In order to lose abdominal fat, you must develop a habit by eating and exercising correctly.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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