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MindMap Gallery Weight loss v2.0-2023.8.26

Weight loss v2.0-2023.8.26

Have you been fooled by various weight loss routines? Have you spent a lot of money to no avail? Ha ha! This brain map allows you to truly understand what weight loss is, the core operating mechanism of weight loss, and how to lose weight. Establish a real weight loss knowledge system! To be honest, in today’s world, weight loss is the pursuit of too many people, but the Internet is a mess, and the various weight loss methods only talk about “techniques” and not the “Tao”. Before the knowledge system is established, you will be deceived in various ways. Of course, when you successfully lose weight, your image will be completely changed, which is no different from changing your person! Looks good on anything! The seductive gazes of all kinds of handsome men and beauties! Of course, you yourself will become a handsome man and beauty, and the eyes of your classmates, friends and passers-by will become particularly friendly! You will get a whole new world! Ha ha!

Edited at 2023-08-26 14:13:22

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Weight loss v2.0-2023.8.26

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Outline

lose weight

theory

subtopic

Weight loss is a systematic project and can even be regarded as a discipline! Relying on anything alone to lose weight is all nonsense, without exception!

For example, if you do well in one subject of the college entrance examination but suffer from poor performance in other subjects, can you go to a key university?

A good weight loss plan is one that you can easily and consistently implement!

A weight loss plan that cannot be followed is rubbish!

The five most important factors affecting weight loss

Nutrition

Eat less but still pay attention to nutritional balance!

sports

The goal of exercise is to stay healthy

work pressure

It's work, there's nothing we can do about it

sleep

desire

You must have the determination to "disown your relatives" in order to achieve your weight loss goal! For example, if you cook too much rice or cook too much food, you should throw it away or save it. You should never eat it all because of your thrift.

TDEE (Total energy consumption of a person in a day)

The foundation of losing weight is creating an energy deficit! As long as the caloric intake is <TDEE, you can lose weight that day

TDEE composition

BMR

The amount of heat used to maintain body operation in coma or deep sleep accounts for 70%-80%

EAT

Exercise activity consumption, calories consumed by doing exercise

Running, swimming, etc.

Food has a thermogenic effect, and there is a loss in absorption by the body after eating food.

Carbohydrates and fats are about 5%-10%

Protein loss is up to 20%-25%.

NEAT

Non-exercise activity consumption, such as cooking, etc.

calculate

TDEE is approximately equal to basal metabolism*1.2

Best fat loss intake = TDEE*0.8

Weight loss never ends! Once you reach your target weight, you can maintain your figure with a little effort!

weight

Weight loss depends on the general trend! Weight fluctuations in one or two days have no reference value! It is possible that the body is absorbing water or is dehydrated.

For example, see if your overall weight dropped from October 1st to November 1st.

weight anchor

The weight anchor point is what the body considers to be the optimal weight. If you reach this point during weight loss, it will be particularly difficult to lose weight further.

The higher you are above your weight anchor point, the easier it is to lose weight

The lower the weight anchor point, the more difficult it will be to lose weight, so be mentally prepared.

diet

Diet control is the main way to create a caloric deficit, accounting for 90%

Dietary nutrient composition

Carbohydrate

Fat

protein

vitamins

One kilogram of fat contains 7,700 calories. Increasing fat and decreasing fat are both long-term processes!

The food calorie table is for reference only, do not be superstitious

Overeating is a mental illness! If you eat too much, most of your growth will be water, and you will lose weight quickly.

sports

Exercise that can be sustained for a long time is the best exercise! Even if you like walking, it is still the best exercise!

Note, don’t expect to lose weight through exercise! Exercise increases your own metabolism very little and consumes very little metabolism!

exercise type

aerobic training

Improves fat decomposition efficiency and is a catalyst for calorie consumption and weight loss

Secondary way to create a caloric deficit, 10%

Detoxification and beauty

Resistance training

Maintain and grow muscles to look good

anti aging.

The combination of aerobic and anaerobic can keep you healthy and delay aging!

Life

sleep tight

Execution case

diet

work

A must-eat McDonald’s breakfast, the calories are controlled within 400 calories

Eat "white man's rice set" for lunch

Salads, vegetables, fruits, etc., not high in oil or sugar

Drink a can of Pepsi after get off work

I won’t faint when I get home

Eat normally at home in the evening, with good calorie control

weekend

Eat a steamed bun or steam 2 eggs

Eat "white man's rice set" for lunch

I am a glass of beer, a stack of beef/green pepper omelette/fried chicken breast

Eat normally at night and control the amount

Small amount of fruit

Eliminate all snacks

Drink water when you are hungry

sports

Aerobic

YanaFit (5000 steps), treadmill hill climbing, brisk walking, walking, etc.

anaerobic

Abdominal wheel, push-ups or various machines

plateau

Phenomenon

1. There is almost no change in weight for at least a week with normal diet and exercise. 2. The body is afraid of cold

Reason: Decreased adaptive metabolism and impaired caloric metabolism.

solution

Eat the amount of TDEE for a week to repair your basal metabolism, and then eat less to continue losing weight.

hunger relief

Please note! The definition of hunger should be that you are starving, extremely dizzy, and your body has a severe reaction! Instead of having nothing in your stomach or having nothing to do, go get some food to fill your stomach!

Alleviating hunger is an art of losing weight, and it is the most important motivation for sustained weight loss!

Stay hungry and increase your body's hunger sensitivity! I was half hungry at first, but I won’t be hungry anymore later on! In addition, due to hunger, body cells will eat each other, which will make the body healthy!

Eat well

Don’t gorge yourself when eating. If time permits, leave 40 minutes for eating so that you can chew slowly. Stop eating when you are full and stop eating!

Reasonable combination of nutrients to minimize hunger!

Target

Look at the handsome guys and beauties on the road, and then look at yourself to compare!

Step on the trap

Bigu

Such as 16-8 light fasting.

If there are parties, dinners, Spring Festival, etc. on the day, and the calories on that day are seriously exceeded, it is only used to avoid excessive calories in a single meal.

ketogenic

unavailable. Unbalanced nutrition destroys physical health; extreme craving for carbohydrates and vitamins makes weight loss unsustainable

be lazy

You don’t have to exercise, but your diet still needs to be controlled!

Weight loss pills

There is no reliable weight loss pill so far, so don’t have any illusions

HIIT

It works, but it's not obvious. And because the intensity is too high, non-professionals cannot do it!

Mild aerobic fat burning ratio will be the highest! The higher the intensity of aerobic exercise, the higher the proportion of carbohydrate burning and the lower the proportion of fat burning!

cheat meal

Pseudo concept. Due to the large amount of energy, excessive caloric intake will lead to obesity.

Eat smaller meals more frequently

It’s no use, I’m still hungry when I should be

Poached Chicken Breasts with Broccoli

The effect is good, but it tastes so unpalatable that most people can’t stand it.

Can I become a good figure online?

Basically impossible, mainly depends on genes. Just do what you can do

Restaurants, roadside stalls, etc.

Eat less, I don’t know how they cook it, the calories are uncontrollable

swim

Exercise itself is very good, but it is difficult for most people to stick to it

sugar free drinks

You will not gain weight. After drinking it, you will noticeably increase your hunger and affect your weight loss plan.