Fat reduction fitness club
Scared away aunt?
A young beauty asked me:
You said that fat loss fitness will scare off your aunt?
I am a little confused:
What do you mean by this?
The girl said a little shyly:
My monthly vacation has been very punctual. But this year, from May to August, it has not come for three consecutive months. Â There was no way to go to the hospital to see it. After the hormones came, the blood was only a little bit, and the drug stopped this month.
I understand this, this girl was originally caused by weight loss caused by amenorrhea.
She went on to say:
I don't know if there is a problem with diet or exercise, but I feel that I am eating well! More than a lot of female students who lose weight, how can a big aunt say it is gone!
I ask:
How did you eat it? How to exercise?
Beauty answer:
I have a bowl of porridge in the morning , eat a boiled egg, and add a small dish of cold side dish.
Half a bowl of rice for lunch , plus one serving and two servings.
Have a small apple or a big tomato in the afternoon ,
Eat a bowl of oatmeal at 5 o'clock , then go to the gym. The coach guides me to exercise for an hour, aerobic exercise plus impedance-enhancing muscles.
Considering the need to gain muscle, drink two tablespoons of whole milk powder at night .
Starting in January this year, I went to the gym three days a week, and I went out for an hour in three days. I only had a day off on Sunday.
I say:
You eat really less.
You eat porridge + eggs + vegetables in the morning, only a small amount of starch, after all, more than 90% of rice porridge is water, Â There are not many dry goods, and the protein can have about 8 grams .
There is only half a bowl of rice at noon. The amaranth does not know how much it can eat. It is estimated that there will not be a lot of amaranth in the canteen. The total protein content of a meal is unlikely to exceed 20 grams. In the evening, a bowl of oatmeal is still mainly water, even 50 grams of dry goods can not be reached, the protein does not exceed 5 grams.
Even if there are two spoonfuls of whole milk powder in the evening, it is only about 25 grams, which is equivalent to 200 grams of milk, and the protein is only 6 grams. The total amount of protein in a day is less than 40 grams, and there is still a long way to go to the minimum standard of 55 grams of daily protein supply for young physically active women. Â The starch is too small, the total calories are far less than normal, but it still needs to exercise for one hour a day. Of course, the body will feel that it will not be able to make ends meet.
The girl said:
This is not my mess, it is the gym coach said, he said that if you want to lose fat, you should eat less staple food! It is best to eat the staple food of hypoglycemia, but there is no whole grain in the canteen, so I can only choose to eat oatmeal at night. The coach also said that after the exercise to add protein, so I only drink a cup of milk powder!
I asked again:
Does the coach tell you that the calories should be so low?
Beauty said:
My calories are not low! I measured my basal metabolism in the gym. Â Every day is 1250 kcal. So I designed this method of eating, which is about 1200-1300 kcal. I checked the food calories on the Internet and it was all over. Since the amount eaten is enough for the body to consume calories, there should be no problem!
She said a set,
I have to patiently explain:
The so-called basal metabolism of calories, you do nothing, lying in bed does not move, the brain is calm and do not think, the stomach and the gastrointestinal do not have to digest, the mood is very quiet, the ambient temperature is not cold or hot. . .
Under such conditions, the energy required for basic life activities is maintained.
Are you living in bed every day?
Don't you learn not to work or not think?
Don't you sit up and walk without exercising?
Don't you digest food?
These are all extra energy consumption based on basic metabolism!
Adults with normal physical and light physical activity should eat about 1800 kcal per day. And you also added an hour of exercise every day, which will increase the calorie consumption of 300-400 kcal. If you think about it, you can only eat 1200-1300 kcal per day. How can it be?
Beauty said:
But I want to lose fat! You must eat less fat! How does the energy balance balance?
I say:
Yes, fat loss requires a negative balance of energy. But you have to gain muscle. When you exercise, your body will feel that your muscles are too weak and you need to gain muscle.
But what to increase? Muscle building needs to consume protein!
You eat so little protein, even the basic needs of body maintenance are not enough, but also muscle? Every month's menstruation also depends on nutritional support, and the blood and endometrium that drains also consume protein and other nutrients! In the case of severe nutritional deficiencies and a tight supply of protein, the body can only choose to save menstruation and save a little bit.
She asked:
Isn't this a holiday a basic physiological need for girls?
I say:
It is not. Think about it, if you have a famine and don't even have enough food, would you consider having a child right away?
Fertility is the second thing compared to living.
The body will temporarily enter the “life-saving†thrift mode and wait until the nutritional status is better before restoring fertility.
She said that she basically understood, and then asked:
Then should I stop my fitness and running?
My mother heard that I am amenorrhea, and every day I urged me to eat more and not let me continue to exercise.
As a result, I stopped my fitness for a week, let go of it every day, and my weight suddenly rose by 3 pounds. Really, my mood has recently collapsed and I want to cry every day. After working so hard for so long, it is easy to see the figure of the body, and the body fat has to rebound again, and it is sad to die.
But if you don't stop, your aunt will never come, how to do it in the future, think about it and be sad...
I comforted her and said:
In fact, there is no contradiction between daily fitness and normal menstruation. The key is to supply nutrition.
The first is to forget the weight. You have been dieting for several months. After returning to normal food intake, temporary weight gain is inevitable. Because the front owes the body, if you owe it, you will have to pay it back. It will cost you a lot of impetuousness. When the nutrition is made up, the fitness will be more energetic and can become a healthy and slim beauty.
However, it is not the higher the calorie of the food, the better. It is necessary to focus on protein supplementation and meat and egg milk.
Although the staple food should be eaten more than 200 grams per day (dry weight), but still do not eat sweets, fried, do not eat all kinds of puffed food.
What you want to mend is the useful part of the body, the protein in the blood, the internal organs, and the muscles, not the fat.
Therefore, those foods that only increase fat and do not promote vitality are not worth eating. Otherwise, the rebound weight is usually fat-based, and preferentially deposited in the waist and abdomen, will make the body fat rate higher than before weight loss.
Since she can only eat in the cafeteria, she can’t cook it herself.
I suggest that she add one or two staple foods in the morning and eat two eggs;
1 bowl of rice at noon, in addition to vegetables must be accompanied by a piece of meat;
After the evening exercise, drink a bowl of milk oatmeal and add some fruits and vegetables.
Drink another cup of milk at 9 o'clock in the evening.
To temporarily forget the problem of weight gain, focus on restoring health. If you are always worried about weight gain and don't dare to eat enough nutrition, it will be difficult for your aunt to come back.
As long as you adhere to the principle of healthy eating, and continue to exercise 3 times a week, you will find that although the weight has increased significantly, but the body does not become bloated, the lines are still beautiful.
This is because reasonable nutrition and exercise can maximize weight gain on the muscles, reduce body fat rebound, avoid increased waist and belly fat, and maintain a beautiful body shape. Moreover, you will also feel the increase in physical strength and see the improvement of color and skin quality.
In fact, I have heard hundreds of such stories told by women. Â Foreign studies have long found that many female athletes have insufficient nutrient supply during exercise, which may bring about an increase in anemia rate. It is not uncommon for menstrual disorders. These can be avoided by improving nutrition.
I hope that people who have had relevant experiences can learn from them. Â I also hope that their families can persuade them to know how to cherish their health. While strengthening fitness, they must eat three meals.
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