14 Day Rapid Soup Diet For woman who want to lose weight to become thinner and look good? But from the beginning of the fat reduction plan to the completion of the shaping and gaining of muscles.
Very few people have reached the goal smoothly and unim2peded. Many of them will encounter such a problem: most parts of the body are already very good, but some parts of the body have fat It can’t be removed.
The belly is small but the waist is still thick, the arms are thin but the buttocks are still collapsed… What’s worse, the physique is easy to get fat when he is obviously thinner, slightly relaxed but will easily grow fleshy!
7 day cabbage soup diet People who are easy to lose weight really won’t get fat no matter how they eat, but we who are stubbornly fat are always on the way to lose weight.
For men, the lower abdomen around the belly button, both sides of the back waist, female buttocks, both sides of the thighs, inner thighs, lower abdomen, and upper arms are the hardest hit areas.
It’s really not lazy. It often happens that someone has been so thin that the abdominal muscles appear in the upper body while the lower body is still fat.
These stubborn fats are the “evil” molecules that countless people want to get rid of.
You know, stubborn fat is very different from other fats on a physiological level. They are less sensitive to insulin, have less blood flow, and are less likely to burn than visceral fat and intramuscular fat, so it is not easy to eliminate them.
The formation of stubborn fat is mainly due to long-term fatigue, lack of exercise, lack of sleep, physical and mental stress, etc.
Fat tissue is not sensitive to adrenaline stimulation, and stubborn fat is slowly formed, and the body’s metabolism is reduced. Burning makes it harder to lose weight.
Diet Cabbage Soup Recipe Stubborn fat is those areas that are not easy to heat up the body. For example, the thigh and abdomen swimming rings are farther away from the main body’s center of gravity.
And they are often in the “cold palace” state. Think about the scene where these parts are still cold even if you are sweating.
If fat is not completely converted into sugar, it will increase insulin when entering the bloodstream. Not only that, once a large amount of fat accumulates in this area, they are likely to reduce blood flow here.
This will make it harder for your body temperature to rise. And lower body temperature means lower metabolism, and reduced blood flow also means that the energy supply here will be reduced.
It is more difficult to lose fat here, you are likely to enter a vicious circle.
7 Day Soup Diet Fat accumulation → local low body temperature → low metabolism → fat accumulation…
Look, if you don’t move, you will only get fatter.
Where does stubborn fat escape? !
Male: mostly found in the core part of the trunk in the waist and abdomen.
Women: mostly in the thighs, waist and lower abdomen.
This is why we often see boys have an apple-shaped body, while girls have more pear-shaped bodies. Because men and women are physiologically different, the storage sites of stubborn fat are also quite different.
Four tricks! Kick away stubborn fat
1 Fight stubborn fat from the root cause
Start with the simplest diet, and use fat to resist fat. There are only 3 tips.
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1. Eat less saturated fat.
There are three types of fats people eat: saturated fat, polyunsaturated fat and monounsaturated fat. These names are too professional to remember. All you need to know is animal fat, coconut oil, palm oil and other saturated fats, which should be reduced. Just eat it. It’s not that you don’t eat, but just a little bit.
2. Eat less pork and appropriately increase meat with lower fat content.
Pork commonly used in food has a higher fat content. If you want to change your fat body, you should control the amount of pork consumed.
You can change it to fish, chicken and other meats with lower fat content, so that you can consume less fat. Entering, which is often said to eat less red meat and more white meat.
3. Eat more fruits and vegetables.
You should eat more melons, fruits and vegetables, but fruits and vegetables are rich in dietary fiber, which is really beneficial to the human body and can effectively prevent fat saturation.
However, if you often eat vegetables, you should add foods that contain more zinc, such as beans, dairy products, and seafood. At the same time, it should be noted that you should not only eat fruits for convenience.
Fruits cannot completely replace the high fiber of vegetables. Vegetables are not rich in vitamins from fruits.
Reduce Fat Absorption
1. Choose low-fat dairy products. Such as: skimmed milk or milk with 1% fat. Low-fat cheese, yogurt, and nonfat ice cream. In this way, even if the idea of eating desserts cannot be controlled, the fat intake can be relatively reduced.
2. The best way of food is to boil or steam. Such food is nutritious and healthy.
3. Remove the skin before eating chicken and duck: peel off the fat visible on the surface.
4. Try not to eat or eat less sausage with high fat content. Such as: sausages, bacon, and hot dogs.
5. Buy non-fat butter, mayonnaise, cream cheese and salad dressings.
6. Try to season with herbs, spices, lemon juice, mustard or vinegar: it can effectively reduce the fat absorption in the food.
7. Use low-fat rolls, fresh fruits and frozen yogurt as fast food instead of fried foods and biscuits.
Exercise is the method that never leaves its origin
1. Systemic aerobic exercise is indispensable: Although aerobic exercises such as running, skipping rope, and swimming lose body fat, it may be slightly less effective for this kind of local stubborn fat.
But aerobic exercise reduces stubbornness The cornerstone of sexual fat. Use simple aerobic exercise activities to open your body, body temperature rises and heart rate changes, etc., will be very helpful to eliminate stubborn molecules.
2. High-intensity interval training is also a good choice: HIIT, insanity and other sports are all good choices, you can choose according to your own preferences.
3. Partial training: For the waist and abdomen, you can take some abdominal muscle training actions, and for the legs and buttocks, you can do some squats, buttocks and hip bridges.
A special reminder is not to think that you can eat a big meal unscrupulously after exercise. After exercise, you may wish to add a cup of milkshake or yogurt that is rich in protein and carbohydrates.
This can replenish the nutrients needed by the muscles after exercise. A strong metabolism after exercise can speed up the burning of excessive calories and help reduce stubborn fat.
Rubbing Stubborn Fat In cold weather, maybe you don’t like sports, it doesn’t matter, simple massage and kneading can also achieve a certain fat reduction effect.
The specific massage method is as follows: Before the massage, it is best to take a warm bath and apply some water or moisturizer on the body to reduce friction and avoid skin damage.
1. Massage. Touch the skin with both palms, massage from the ankles to the thighs, and then continue upwards, massage the abdomen with one hand, first on the left side, then on the right side.
2. Kneading method. Grasp the muscles with your thumb and other four fingers, and knead the muscles as you knead the dough. Knead from the ankle up to the hip and waist.
It can be done alternately, or it can be done on both sides at the same time. Finally, knead the abdomen with both hands.
3. Slap method. Put the five fingers together, arch the back of the hand slightly so that the palm is concave, use a little force to pat the whole body rhythmically. The order is also bottom-up.
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Never slap your body firmly with your palm. When patting with a concave palm, a hollow is formed when the palm is in contact with the skin and a “pop” sound is made, which can increase vibration without feeling pain.
The flapping action can make the muscles strong and the skin elastic.
Whether it is massage, kneading or patting, it can stimulate nerve endings, promote blood circulation and resolve stubborn fat.
When massaging, kneading, and patting, pay attention to moderate strength, not too strong, so as not to rupture the subcutaneous blood vessels or scratch the skin surface.
Stubborn fat, like its name, is stubbornly hidden in us, hindering our progress towards a better body. To deal with stubborn fat and to develop an easy-to-lean physique requires stronger willpower.
Plus a scientific and nutritious diet and effective exercise assistance, even stubborn fat can be eliminated. Follow the philosophy of 80% nutrition + 20% exercise = 100% healthy life, and move towards a perfect body!
Say Goodbye for Stubborn Fat ! How long have you not lost fat?
I have worked very hard, but I still can’t get rid of that swimming ring. Don’t you know about stubborn fat? This is the stumbling block to your body, let’s see the truth!
The truth about stubborn fat
Fat is the same? Do not! There are different types of fat in your body that respond differently to your lifestyle, exercise, and diet.
Brown adipose tissue is a kind of “good” body fat. It helps your body produce heat and makes you burn more fat.
Visceral fat, which surrounds your abdominal organs, and intramuscular fat-fat stored around your muscles.
But when we talk about stubborn fat, we mainly mean subcutaneous fat, which is just under the skin. Stubborn fat is different, it has a higher density.
it is more sensitive to insulin, and among all fats that can be consumed, it absorbs the least blood flow.
Weekend Soup Detox In order to burn body fat, including these stubborn fat areas, hormone-sensitive lipase is activated by hormones to break down triglycerides into glycerol and fatty acids.
As a result, lipid oxidation occurs, and fatty acids are further decomposed. Eventually, you will excrete the broken down fatty acids through sweat, breathing, urination and defecation.
The decomposition of stubborn fat is slower, which is determined by the hormone catecholamine, which releases fat.
The role of these hormones is to bind to receptors (α and β receptors) in adipose tissue. Beta receptors release a “green light” to fat to accelerate this process.
Alpha receptors cause fat to release a “yellow light” to slow down the process. In other words, the alpha receptors that are prominent in stubborn fat storage slow down, and the activity of hormone-sensitive lipase (HSL), HSL is the main lipo-releasing enzyme in the body.
Therefore, in order to burn stubborn fat, you need to increase the number of beta receptors (green light) and decrease the number of alpha receptors (yellow light).
This can increase blood flow and insulin sensitivity, both of which increase fat burning. Improving blood flow and insulin sensitivity will trigger the switch of beta cell receptors and help consume stubborn fat.
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How to do it?
Tip 1: Fasting training
Fasting is to avoid any calories in a short period of time. Fasting training is one of the most effective ways to remove the stubborn fat layer.
Not that you have to fast for 24 hours. Instead, you need to eat within 16-18 hours, and then eat for 8-10 hours within a given 24 hours.
This is an effective way to store your fat and achieve the effect of consumption. The reason is that it is easier to make people’s calories negative balance.
Intermittent fasting makes it easier for busy people to be in a state of negative calorie balance: if you eat less calories than you consume, and if you stick to it, you will achieve the effect of reducing fat.
Keto Immunity Smoothies The production of growth hormone is an important aspect of growing muscle and burning fat. With age, fat loss gradually slows down.
One of the reasons is the decrease in growth hormone production. However, there is evidence that fasting increases the production of growth hormone and accelerates the loss of fat.
Improve Insulin Sensitivity Insulin sensitivity plays a vital role in fat storage. In most studies of intermittent fasting, after intermittent fasting in patients with diabetes or early diabetes, their insulin sensitivity improves.
It is equally effective even in healthy patients. Studies have found that intermittent fasting increases insulin sensitivity in healthy men.
Control Appetite Although I do not advocate fasting training, but if you want to maintain weight or gain muscle, fight stubborn fat. Fasting training is an important tool
The only disadvantage is: in fasting training, muscle breakdown may increase. For this reason, fasting training is the last resort. Only do this when your body fat is already low. If your main goal is to gain muscle, don’t fast.
Immunity Boosting Cookbook Targeted regional fat loss training
Although every personal trainer seems to say that you can consume fat in certain stubborn areas. Is it really?
First of all, your body fat must already be lower, Immunity otherwise you will not notice the difference. You must be in a negative balance of calories and stick to a targeted fat loss plan.
How does it work? Blood flow. You need to direct the blood to the target area to increase the activity of catecholamines and break down fatty acids. If you can increase blood flow in the target area during training, then you may burn fat.
So what should I do? Do high-intensity interval training, impact your stubborn area for 45-60 seconds, such as sprint running for 30-45 seconds.
The core of targeted fat loss training is: the blood flow can effectively consume fat in stubborn areas. Through targeted training, blood flow to stubborn areas is increased, and high-intensity aerobic training accelerates fat consumption in stubborn areas.
Establish an ideal fast weight loss diet When it comes to fat loss, the formula is simple: calorie consumption> calorie intake = fat loss
This formula is needed to lose fat. You must consume more calories than usual to accelerate fat loss. Reduce calorie intake through exercise, reasonable diet and healthy hormone levels, thereby reducing fat.
However, it is impossible to find the perfect formula. You need to find the calories burned in the weight (pounds) X 15. This is not precise, and more complex equations are required to provide an accurate number.
Suppose you weigh 200 pounds. 200 pounds×15=3000. This number (3000) is an estimate of the calories you consume to maintain your current physical fitness.
Next is the interesting part, let us determine the amount of fat loss: reducing stubborn fat requires a strong method. A gap of 20% to 30% is a good value.
The study found that male athletes who successfully lost fat had a gap of 25%, while their testosterone levels did not drop significantly. So start with a 20% gap and track your progress.
When your fat no longer loses, raise the upper limit of the gap to 30%.
When your deficit is 20%, multiply 3000 calories by 0.8: 3000×8=2400 calories.
14 Day Rapid Soup Diet Take 2400 calories as an example: 35% protein + 35% carbohydrates + 30% fat
So how should macro nutrition be reflected?
35% protein is 210 grams. This is calculated based on your own calorie needs: 2400 calories x 0.35 = 840 calories. Divide this number by 4 (because there are 4 calories per gram), you need 210 grams of protein per day.
35% carbohydrate is also 210 grams. 2400 x 0.35 = 840 calories, and 840 is divided into 4 calories/g to get 210 grams of carbohydrates.
30% fat is 80 grams. 2400 x 0.3 = 720 calories. Divide by 9 calories/gram and consume 80 grams of fat per day.
Note: It is more important to understand calorie and protein intake than carbohydrate and fat. If you like higher or lower carbohydrate intake, you can adjust accordingly.
2400 calories per day; 210 grams of protein; 210 grams of carbohydrates; 80 grams of fat
A high-protein diet can reduce appetite and maintain muscle lines.
14 Day Rapid Soup Diet Reduce liquid food. When you want to lose weight fast, it’s best to eat calories by chewing instead of drinking. Chewing stimulates the digestion of salivary amylase.
Which is very important for overall health, especially fat loss. Insist on drinking water, coffee and green tea.
Use vegetables instead of grains. Taking a week to replace grains with vegetables can better burn stubborn fat.
This can reduce intestinal inflammation, while consuming fewer calories and more fiber to maintain metabolism.
Do you understand now? Don’t think that you can build your figure by repeating those “effective” methods foolishly.
So next time, you want to know the secret of losing weight.