Recently, people have been asking me if he needs to exercise if he wants to lose weight, if he wants to lose excess fat. In fact, I have always told you that exercise is not a prerequisite for successful weight loss.

I've been doing weight loss for almost 10 years, and there are many people who have successfully lost weight under my guidance and haven't exercised much. At most, it's just a walk every day, a brisk walk.

Exercise, in fact, is a good way to build muscle and build muscle, but it is not necessary for weight loss success. If we want to lose weight successfully and not rebound for a long time, the key is to find a simple, efficient and nutritious diet structure and habits that can be adhered to for a long time, this topic is very interesting, today we will talk about it:

I would like to ask you how many of your friends who read my article have really tried to exercise to lose weight, whether it is swimming, running, or some anaerobic exercise.

Of course, I would like to state first of all that although I often like to play ball, go out for a walk, etc., I am not a very sports person. Exercise is not about losing weight, just about experiencing the thrill of exercise.

If you don't like exercise very much, then exercising every day to lose weight is very painful for you, which means that it is difficult for you to stick to it.

And exercise really doesn't lose as much weight as we think, I've said this many times. Open a simple analogy: if you run 300 kilometers, the energy consumed is actually about 0 kcal.

If you eat milk tea or some other high-calorie food, then you will consume much more energy than you can run, and you will not only not get thin, but you may also gain weight.

Until now, many people still have a misunderstanding, that is, after half an hour of exercise, the human body begins to consume fat. In fact, this statement is wrong.

It is correct to say that the body starts burning fat when people start exercising. But the first half hour is mainly fueled by sugar. It is not until half an hour later that the proportion of fat for energy gradually exceeds that for sugar.

Of course, you will feel very tired at this time, and many people will not be able to hold on at this stage. Therefore, the weight loss effect is very poor.

And there is a side effect of exercise, which many people have no way to resist. That is, after exercise, people will have a great appetite and want to eat anything they see. There are often videos on the Internet, and many people can't help but eat a big meal when they see a barbecue after running at night.

As a result, after running for several months, not only did not lose weight, but also went up, and such examples are not uncommon.

The right way to do it, or what really meets the needs of more than 90% of ordinary people, should start with diet, because we can't exercise every day, but we will definitely eat every day.

Eating enough in the morning and at noon every day makes us feel full and satisfied. It is possible to eat a little less at night, but we have a little bit of hunger before going to bed, learn to enjoy this hunger, it is easier to lose weight, and most of the weight lost is mainly fat.

Of course, there are two most important prerequisites for eating enough protein and basal metabolism. I often emphasize these two important points, which I say in almost every article. Some black fans will say that I will only say these two, and he will hear that his ears are calloused.

But these two points are easy to say, but difficult to do, and to lose weight, he is not writing novels, he can't mess with concepts. You can't just write whatever you want, it must be in line with scientific principles and the principles of nutrition and health.

So I've always said and written, hoping to really put this concept in place, so that everyone can do it and lose weight in a healthy way. If you think what I said is wrong, or if you feel annoyed by saying this every day, it will be good to take it off.

Okay, let's get to the point. According to my country's standard, it is more appropriate for each person to consume about 2.0~0.0 kg of protein per kilogram per day. Based on my experience over the years, I have found that one gram per kilogram per person per day is actually more in line with the actual situation of our weight loss.

So a person with 350 kg will consume 0 grams of protein per day, which is equivalent to about 0 grams of chicken breast or lean beef. You can distribute this 0 grams of meat to three meals a day or two meals a day.

After eating enough protein, calculate your basal metabolism through the calculation method of basal metabolism, and eat at least your basal metabolism every day. In this way, it is not a diet to lose weight, which can ensure that the weight we lose is mainly fat, and will not lose too much muscle and water.

If you do this properly, you will find that you are very full in the morning and noon, and you may have some hunger in the evening, but it is completely bearable. The weight loss in a month is generally about 4 catties, but it is mainly pure fat, and it is not easy to rebound in the future.

To sum up: weight loss must start with diet, supplemented by exercise, and it is okay to exercise and shape after reaching the standard weight. But don't take exercise as the main means of losing weight, eat enough protein to eat well, and be a little hungry at night, this is what we really need to do to lose weight.