I am also depressed, cycling for so many years, the theoretical knowledge of weight loss almost become an expert, but the meat did not reduce!
Sometimes, I also reflect on myself, whether I have no execution, is not three days of fish, two days of sun net did not adhere to the weight loss plan, so the effect is not obvious.
Cycling might not be able to lose weight?
However, even without analyzing cycling calories and calorie consumption, you already know that exercise can help you lose weight.
Is there anything else you can do to lose weight if exercise does not work?
Have you thought about the following question, cyclists:
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Cycling 2-3 times a week, or 1-2 times a month in the winter, can help us lose weight?
A weight loss program certainly won’t work, ah.
Willpower is crucial.
Diet and rest and work habits for weight loss are better than training plans, and willpower remains the most important factor.
Is there a reasonable diet plan?
An editor has compiled some information in the following content. Even if you are extremely thin, you should take a look. Hey, if you meet someone in the future who needs to lose weight, please share the following tips with them!
Maintain Eating And Resting Habits
Congratulations if you think it is nonsense; it shows how well coordinated your diet, work, and rest habits are.
Many riders of the post-90s group, however, are not like people’s obesity is caused by an uncoordinated diet and work rest. Let’s not waste our time talking about the importance of eating and resting.
Choose The total Calories of A Fat-reduced Diet
Fat-reduction diets begin with limiting the total energy intake to some extent. Obese and overweight people usually consume too much energy.
Energy intake during fat loss should be maintained at 1.1-1.3 times the basal metabolism, that is, for women, 1300-1800kcal is best, and for men, 1500-2000kcal is best.
Depending on the intensity of the exercise, the energy intake can be adapted accordingly.
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A calorie difference of 300-500kcal is maintained for fat loss. Throughout the day, you should not consume less than 1200 kcal of energy.
Low-calorie diets may cause long-term damage to basal metabolism. This is also the reason why many women, after a long period of dieting, will quickly gain weight by eating a little more, a vicious cycle.
Do Not Reject Whole Grain Whole Grains With High Satiety And Low Blood Sugar Response
Approximately 50-60% of energy should come from carbohydrates in the daily diet.
If you want to lose fat, you should lower the energy supply ratio to 40-55%. Ideally, 150-200 grams of carbohydrates should be consumed daily.
Don’t overindulge in empty-calorie foods such as sugar-sweetened beverages, chocolate cake, and potato chips.
Cereals, potatoes, and starchy legumes are recommended carbohydrate sources.
When compared to milled rice and flour, whole grain whole grains provide a better source of satiety as the main source of carbohydrates, in addition to providing more B vitamins and minerals.
Since a good sense of satiety during fat loss can effectively prevent overeating caused by excessive hunger before going to bed between meals.
Eating “Meat” May Make You Lose Weight Faster
The idea that you can lose weight without eating meat is naive. If you want to lose weight, you should increase your protein intake. Protein delays gastric emptying and can also improve satiety during fat loss.
At the same time, it ensures that the nitrogen balance in the body remains positive when calories are insufficient, maintaining lean tissue in the body.
Gaining the necessary amount of lean tissue, including muscle, can delay the plateau, allowing you to lose weight faster.
Protein contributes 20-30% of the energy required to burn fat.rn fat.
It is recommended that at least half of the daily protein intake comes from high-quality sources such as livestock and poultry meat, fish and shrimp, eggs, milk, and soy products.
Lipid And Vegetables Can’t Be Little
During fat loss, many women experience menstrual disorders, hair loss, and other problems that may be related to their low-fat diet.
In the body’s metabolic and endocrine systems, essential fatty acids play a critical role. The proportion of fat in your energy supply should not be less than 20%, even in the fat loss phase.
Among the best sources of healthy fats are vegetable oils, nuts, oilseeds, avocados, etc.
As well as ensuring the three major productive nutrients, supplements of vitamins and minerals should also be considered.
About 500g of vegetables should be consumed daily, of which 200g should be from green leafy vegetables.
A healthy diet can provide all-day vitamins and minerals, and vegetables can also improve satiety.
Summarize
Each of these five points is a theoretical viewpoint. Anyone who implements these theoretical viewpoints cannot lose weight!
However, we are human beings, and human beings have inferior roots and are influenced by the external environment.
There will also be influences from family, friends, and lovers, so we will be lazy, extreme, and hypocritical.
