How difficult is exercise to lose weight, and how to overcome the 6 major 'classic' distresses?

Are weight loss sufferers troubled? Yes, a lot of trouble! These troubles, like a roadblock, will appear in any period of the weight loss process. Especially in the early stage, any distress can easily defeat the "ambition" that the dieter has just raised.

Today, Yu Xingjun and the officials will take a quick look at the most common weight loss troubles, and see if we can get rid of these troubles, and finally become the "weight loss successful people" in the eyes of others.

Some people are really busy, but there is no necessary relationship between "busy" and "have time to exercise to lose weight". We can easily search the Internet to find a lot of stories of busy people keeping fit, from former US President Barack Obama, to the wife or mother of ordinary families who can run a marathon with their husband and children.

Time has never been one minute more for someone, nor one second less for someone. There is no time for something to do, not because there is no time, but because the importance of this event is not enough to "let you give priority to allocating time", so it is expressed as "no time", the essence is " Insufficient priority."

Think about it, if you were in a relationship, would you not have time for a girlfriend, or would you not have time to get married? Absolutely not. Because this matter is so important, time must be prioritized for it.

Therefore, those who think that they "have no time to exercise to lose weight" do not need to review how busy they are, but should think clearly about how important exercise to lose weight is to the current you. If it's important enough, make it a priority in your life and the time will come naturally.

Some people, though, are really busy and busy, like those in the news who are involved in national rocket launches, and really don't have time for anything else. Then you might as well put aside the matter of exercise to lose weight first, and then consider exercise to lose weight after you have been busy for a while. You can't be this busy forever!

In addition, weight loss does not necessarily depend on exercise (of course, exercise to lose weight is the best way to lose weight, there is no one), it is also possible to control diet to lose weight, but the difficulty will be quite high.

What is the hardest thing about exercising to lose weight is not how difficult it is to exercise or lose weight technically, but that persistence itself is a very difficult thing. Not only exercise to lose weight, but the world is like this!

There is really no good way to persist for a long time. There are three suggestions Yu Xingjun can give you:

(1) Establish a short-term exercise weight loss plan, such as 1 month or 2 months, exercise 3 to 4 times a week. In this way, the total number of exercises is between 12 and 32 times, which is not much. If you are not careful, it will pass, "time is like a white horse"!

(2) Through the first few weeks of exercise, get a good weight loss effect as soon as possible. Fast, positive weight loss is good for building confidence and sticking to it.

(3) Reading some books or articles such as Success Studies or Chicken Soup for the Soul may be beneficial to persistence (this method has gone beyond the scope of exercise and weight loss, you can decide for yourself).

Note that the rule of the world is that you have to pay to gain. It is against the rules to want to gain without giving, so don't have illusions about "not tired and lose weight".

Exercise is really tiring, because it is a physical activity that requires exertion and sweat. But it is also a form of rest and maintenance for the body, a form of active rest.

Athletes all have this experience: After a day's work, the body is very tired, and the pressure of work makes people feel depressed. But after an hour of exercise, I sweated, took a hot bath, and when I walked out of the gym, my whole body felt relaxed, comfortable and in a good mood. Go home and eat well and sleep soundly. This is irreplaceable by passive rest methods such as "sleep", and it is also one of the charms of sports.

What's more, long-term exercise can also improve health and build a good body. It can be said that "exercise tiredness" is a very worthwhile thing!

Whether it is dieting to lose weight or exercise to lose weight, it seems that dieters cannot escape the fate of starvation. Is that true?

In terms of dieting and weight loss, there are low-calorie diets and no-dinner diets that really make people hungry. There are also low-carb diets or low-GI (glycemic index) diets, which do not require a hungry stomach. Law.

In terms of exercise to lose weight, running in the morning on an empty stomach is also an option. Eating a little high-protein food before running can not only prevent yourself from being too hungry, but also get the weight loss effect of running in the morning on an empty stomach.

In other words, starvation is not an inevitable option for exercise to lose weight. The reason for starvation is that dieters have too little knowledge about fitness and weight loss, and as a result, relying entirely on life experience, starvation has become commonplace.

Take novice joggers to lose weight as an example. If they can jog 3 to 4 times a week for 40 to 60 minutes each time (note that novice joggers can't bear this amount of exercise at the beginning, they need an adaptation period), and then cooperate with moderate diet control. , most people can achieve rapid, significant weight loss within the first 1 to 2 months.

During this time, there are only two things for beginners to do, one is to implement the exercise and diet plan well, and the other is to be patient and wait for the effect to appear. Don't just exercise for a week and say it doesn't work. Think about how long it took to eat to become fat, and your mind will be much calmer. "Being fat as a thread" ah!

In addition, dieters will definitely enter a plateau after experiencing rapid initial weight loss. At this point, it is necessary to adjust the exercise and diet plan, otherwise it is likely that the body fat rate will remain unchanged for months or even years.

The ideal body fat rate cannot be maintained forever. The rebound and fluctuation of body fat rate or weight is normal, and it will recur. This phenomenon is called "yo-yo phenomenon" by some authoritative sports writings. That is, body weight is like a yo-yo, when we try to throw it out, it automatically bounces back. What the dieter has to do is not to keep the yo-yo still, but to control its rebound.

There are several rules of exercise to lose weight, which can be used by dieters to reduce the rebound effect:

(1) Controlling diet and insisting on exercising is a long-term thing to do (long-term, it may mean a lifetime, although you may not run when you are old, you may still need to participate in appropriate sports or health exercises). There is no such thing as a good thing that after losing weight successfully, you can eat and drink without losing weight.

(2) The weight loss effect brought by diet and exercise programs will attenuate as the body adapts and with the passage of time. Therefore, every once in a while, it is necessary to adjust the diet and exercise program.

(3) The longer people who insist on exercising, the higher the body's fat-burning efficiency. Therefore, those who can persist in long-term exercise will have higher fat-loss efficiency, that is, it will be easier to lose fat than those who do not exercise. According to this rule, the good news is that the longer you keep exercising, the occasional indulgence in eating is not a big problem, your body can cope with it, and people who don't exercise will just wait to gain weight. Have fun!

The distress of exercise to lose weight is definitely more than these six. But if you want to become a weight loss success in the eyes of others and keep a slim figure for a long time, then the weight loss person must believe in and be able to do "there are more ways than difficulties"! If so, the troubles of losing weight will eventually be gone!

【Extended reading】

Is 5 o'clock in the afternoon the best way to lose weight in winter?

The 4 time points of exercise to lose weight summarized by fitness veterans, it is not difficult to pass the 4th weight loss!

Royal Fitness