In today's society, people pay more and more attention to their body shape, and losing weight has become an important task in many people's lives. In this process, exercise and diet modification are often considered to be the two magic weapons for weight loss. However, many people find that it is difficult to achieve the desired weight loss effect by relying on exercise alone, and it is not easy to lose weight without exercise. So, let's talk about the relationship between exercise and weight loss and fat loss.

First: the fundamentals of fat loss

When we want to lose fat and become thinner, we must first understand the basic principle of weight loss: the energy consumed is greater than the energy intake, that is, the calorie deficit appears, and in order to make the calorie deficit appear, what we need to do is either reduce the daily energy intake, or increase the daily calorie consumption, or both.

Second: Can exercise reduce fat?

Exercise, as an effective means to increase daily calorie consumption, is a fat loss method that many friends are taking, but can exercise reduce fat? The answer is not necessarily. Because if you want to lose fat through exercise, you need to meet an important condition, that is, the calorie deficit mentioned above, otherwise no matter how much exercise you do, you will not be able to achieve the goal of fat loss. Therefore, there are conditions for exercise fat loss, and the conditions mainly involve two.

1. Caloric intake is controlled

In the process of fat loss, controlling the daily overall calorie intake is the premise of achieving the calorie deficit, so compared with exercise, diet control is more important for fat loss, in other words: even if you don't exercise, just relying on diet can also help you achieve the goal of fat loss, of course, it should be said that the effect of fat loss methods without exercise will not be good (this will be mentioned later).

In other words, if you want to exercise to lose fat, the premise is still to keep exercising under the premise of controlling your diet, because when the energy intake far exceeds the energy consumed by exercise, the excess energy will eventually be converted into fat and stored in the body.

2. It is necessary to achieve the basic stability of daily energy consumption

The purpose of exercise is to increase consumption, under the premise of controlling the diet, increasing consumption through exercise can improve the efficiency of fat loss and make yourself lose weight faster, but this does not mean that you can only exercise, because the way of daily calorie consumption is not just exercise.

From the perspective of the pathways of caloric consumption, including basal metabolism, activity metabolism and food thermal effects. In the process of fat loss, the basal metabolism will decrease with the appearance of the calorie deficit and the loss of body weight, although the caloric effect of food will not have too much impact on the overall calorie consumption, but it will also decline due to the reduction of the amount of food, so if you want to keep the overall calorie consumption basically stable, we have only one to do, that is, to increase activity consumption, which is why it is recommended that everyone pay attention to exercise.

However, it is important to know that exercise does not necessarily increase activity consumption, and if the importance of exercise is overemphasized, it will also lead to a decrease in activity consumption, resulting in a situation where you can't lose weight if you insist on exercising. The reason for this is whether the non-exercise expenditure is reduced by the occurrence of exercise.

If non-exercise expenditure is neglected because exercise occurs, there is a high risk that activity expenditure will decrease, resulting in a reduction in overall calorie expenditure, which in turn will lead to slower-than-expected or even ineffective fat loss.

Therefore, if we want to keep our daily energy consumption basically stable, what we need to do is to maintain the stability of non-exercise consumption while insisting on exercise, and to do this, we must pay attention to daily activities, such as walking at least 8000 steps a day, doing housework by ourselves, moving the body regularly, and so on. Instead of handing over these daily activities to tools and leaving yourself in a state of lying flat.

3. Xiaoyu:

To put it simply, whether exercise can reduce fat depends on the daily diet and the amount of non-exercise consumption, rather than the exercise itself.

Third: Why is it not easy to lose fat without exercise?

As mentioned above, even if you don't exercise, you can lose weight just by controlling your diet, but why is it recommended that everyone exercise? Because in the absence of exercise, fat loss is also not easy, because as the daily caloric intake decreases, the metabolic level will decrease, and the overall daily calorie expenditure will also decrease, resulting in a lower than expected calorie deficit, a slower rate of fat loss, and a plateau will come soon.

That is, even if fewer calories are consumed, the body may not be able to consume these calories effectively due to a decrease in metabolic levels, resulting in poor or even ineffective weight loss.

Fourth: How to find a balance between diet and exercise to make fat loss more efficient

To sum up, in the process of fat loss, in order to make yourself thinner, in order to make the efficiency of weight loss more efficient, the best way is still diet + exercise. So, how do you find a balance between exercise and diet to achieve healthy and effective weight loss?

1. Make a reasonable diet plan

On the premise of ensuring balanced nutrition, appropriately reduce the intake of high-calorie, high-fat and high-sugar foods, and increase the intake of vegetables, fruits and proteins. At the same time, maintain a regular diet and avoid overeating.

2. Combine moderate amount of exercise

Exercise not only increases energy expenditure, but also increases metabolic rate and promotes hormone secretion. However, more exercise is not always better, and too much exercise can lead to physical fatigue, muscle strain, and even overtraining syndrome. Therefore, we need to develop a suitable exercise plan according to our physical condition and exercise ability.

3. Maintain good living habits

Getting enough sleep, reducing stress, and avoiding prolonged sedentary times can all help maintain good health and weight loss. At the same time, we need to maintain a positive mindset and believe that we can beat obesity and achieve the ideal body.

Summary:

In conclusion, weight loss is not an overnight process, it requires us to put in efforts in many aspects such as diet, exercise, and lifestyle habits. Only by finding the right balance for yourself can you achieve healthy and effective weight loss. In this process, we should not only pay attention to the change in weight, but also pay attention to the health and inner beauty of the body.

Proofread by Zhuang Wu