A weight loss plan that is easy to implement and sustainable is the best plan! The closer you are to losing weight, the easier it is to stick to it! It’s also easier to maintain your figure! Losing weight is all about stability and persistence! Don’t rush for quick success!

The five most important factors for losing weight

TDEE (Total energy consumption to maintain a person for one day)

Weight loss never ends! Once you reach your target weight, just spend a small amount of energy maintaining it!

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

weight anchor

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

The essence of obesity is malnutrition and excess calories! Food is diverse, nutritionally balanced, and dietary structure is always number one! The portion size is second!

Dietary nutrient composition

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.

Exercise that can be sustained for a long time is 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

sleep tight

work

weekend

drinks

Aerobic

anaerobic

Phenomenon

Reason: Decreased adaptive metabolism and impaired caloric metabolism.

solution

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! You won’t be hungry later! In addition, due to hunger, necrotic cells are eaten by each other to keep the body healthy

Eat well

Watered down sugar-free drinks to suppress hunger pangs

Such as 16-8 light fasting.

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

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

So far there is no reliable weight loss drug

It works, but it's not obvious. And because it’s so intense, most people can’t 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!

Pseudo concept. Due to the large amount of energy, excessive caloric intake will lead to obesity, which is not the same concept as snacking.

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

Unpalatable, weight loss is unsustainable

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

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

Exercise is a very good thing, but it’s hard for most people to stick to it