Why does weight increase during the early stages of exercise?

　　Fat loss is the key to weight loss

　　The purpose of weight loss is not to reduce the weight of bones or muscles, nor to reduce the water in the body, but to reduce the fat in the body.

　　It takes about 9,000 calories to lose one kilogram of fat, but the weight loss is less than 1.2 kilograms (in fact, fat is not pure fat, and 1 kilogram of fat has about 7,700 calories). Even if you don't eat or drink all day long, and have no calorie intake, plus the 1,800 kilocalorie capacity you need to consume in daily life, you will only lose more than 200 grams of pure fat at most.

　　But if you consume 1 kilogram of pure muscle protein, your weight will decrease by 3 kilograms. This is because protein binds a lot of water in the body. Muscle is made up of 20 percent protein and 70 percent water. In other words, if you want to lose 1 kilogram of protein, you will also lose 3.5 kilograms of water and lose 4.5 kilograms of body weight. However, 1 kilogram of pure protein contains only 4,000 kilocalories, while 1 kilogram of pure fat contains 9,000 kilocalories. In terms of caloric efficiency, reducing 1 kilogram of fat has the same energy as losing 2.25 kilograms of protein, and will also reduce more water. Therefore, reducing 1 kilogram of pure fat can reduce approximately 10 kilograms of body weight.

　　Although the method of losing weight by reducing protein will bring about very strange and rapid weight changes; the method of losing weight by reducing fat is very slow, which often makes impetuous people unable to persist. Usually, through dieting to lose weight, in addition to breaking down fat, a large proportion of protein will also be lost. Weight loss is mostly due to protein and water consumption.

　　The reduction of protein will affect people's normal physiological functions, leading to healthy The body also undergoes changes due to damage and reduced physical fitness. Generally, people with severe muscle loss will be bloated if they are fat, shriveled if they are thin, and their bodies will obviously lack vitality. On the contrary, if you have toned muscles and a strong metabolism, your body will be tighter and slimmer. skin Shiny and elastic, it can be used by swimmers and gymnasts.

　　The key to successful weight loss is to reduce fat percentage

　　Why does weight increase during the early stages of weight loss through exercise? For people with poor physical fitness, exercise not only consumes fat, but also enhances organ function and increases the proportion of muscle. However, the proportion of muscle and fat is greater than water and less than water. If the body loses 1 kilogram of fat but increases 1 kilogram of protein, it will show an increase in weight. This situation is most obvious in the early stages of exercise. When the metabolic rate gradually returns to a high level, the dieter's ability to break down fat will be enhanced, resulting in a slow but continuous weight loss.

　　Weight loss methods such as starvation and the use of pills are harmful to health and are unsustainable. In contrast, regular exercise two to three times a week is very beneficial to health, and you will get good returns if you stick to it. Metabolism slows down with age, making it easier for people to gain weight. Maintaining a healthy body is a lifelong matter, and there is no need to rush for quick success.

　　Different sports supplement different foods

　　Different sports can choose to supplement different foods. This is based on science. It is not just eating meat or supplementing protein that can achieve the effect of fitness. In daily life, people want to achieve different exercise effects, and a reasonable and scientific diet can get twice the result with half the effort.

　　Practice strength and take in more protein.

　　In order to build strong muscles, some people often perform strength training such as dumbbells and barbells. This type exercise Large amounts of exercise and heavy loads require more protein. In order to ensure sufficient energy, 1 to 1.5 grams of protein should be consumed per kilogram of body weight. It is recommended to eat more beef, tendon, fish maw, tenderloin, clams, mussels, low-fat yogurt and other foods, which can better help the growth of muscle tissue.

　　Love to play ball and drink more soup.

　　Table tennis, badminton, and tennis can exercise people's reaction speed and flexibility. In addition to normal diet, you can drink more soup, which is rich in calcium and some amino acids and is more helpful for exercise. Since these sports strain people's vision activities, they should also be given sufficient vitamin A or carotene, and if necessary, take an appropriate amount of cod liver oil.

　　When learning to dance, you often eat rice.

　　For people who want to stay in shape, gymnastics and dance should be the first choice of sports, but this kind of exercise does not consume a lot of fat. Therefore, in the diet, the intake of calories and fat should be lower, and carbohydrates should mainly be used to provide energy. Rice is the best food to supplement carbohydrates, which can make you more energetic during exercise.

　　Changes with exercise time

　　If you exercise in the early morning, you should take some sugary healthy drinks before exercise, such as milk, juice, sweet soy milk, etc. You can also eat some fiber-rich biscuits or bread. It is best to eat 30 minutes after exercise. If the exercise time is in the afternoon or evening, the food can be cereals, fruits, starches, vegetables, etc., and the exercise should be carried out one and a half hours after the meal. After exercise, you can add yogurt or a small piece of low-fat bread as needed, but don't eat too much.