Break the vicious cycle of exercise and appetite, and take the first step towards effective weight loss.

To achieve weight loss, the most basic thing to do is to reduce your calorie intake compared to before.

We should adjust our calorie intake appropriately. Most importantly, our intake must be lower than the amount of calories our body needs in a day.

Generally speaking, the recommended daily intake for men is 1200-1500 calories, and for women it is 1000-1200 calories. A reasonable intake should consist of 50%-60% carbohydrates, 25%-30% fat, and 25%-30% protein.

Simply put, a diet low in fat and low in carbohydrates (sugar) is the most ideal.

In addition, we should eat more vegetables, seaweed, low-fat meats, low-fat milk, and grains in our daily lives, as these are very beneficial to our health.

Methods to break the vicious cycle of exercise and appetite

Compared to humans in the Paleolithic era, modern humans are much more nutritious.

They don't have to go out hunting to eat meat, nor do they have to wear straw sandals to travel far, nor do they have to travel for three to five days at a time.

However, what modern people need most is not exercise, but adjusting their diet.

Since the calories we consume cannot be completely burned off, controlling our diet becomes very important.

We should recognize that it is very difficult to lose weight successfully in the short term.

Last-minute cramming tactics won't get us very far.

Therefore, we must gradually cultivate our patience and devote our efforts to it.

Instead of racking your brains counting calories every day, it's better to take a day every two or three days to count how many calories you've eaten.

If exercise is ineffective, can I achieve weight loss simply by adjusting my diet?

I mentioned the issue of basal metabolic rate earlier. If we only adjust our diet without exercising, our basal metabolic rate may naturally decrease.

However, the ideal approach would be to adjust one's diet while engaging in appropriate exercise.

Is this suggestion a bit redundant?

If we think back carefully, when we start to lose weight, we usually think that we should exercise first, and then go to the gym for a day or two of intense exercise, until we are so tired that we can't get out of bed. This will actually lead to weight gain.

Why do we gain weight even though we're exercising?

This is because when a person who never exercises suddenly starts exercising excessively, their appetite will increase significantly, and they will feel hungry no matter how much they eat.

Frequently going hungry can lead to dietary adjustments failing in the early stages of exercise, ultimately resulting in weight gain.

Therefore, successful exercise should begin with some light exercise, while reducing food intake over two weeks, gradually decreasing food intake until weight begins to decrease, and then slightly increasing the intensity of exercise.

Hunger can be a sensation produced by the stomach itself, or it can be a sensation produced by the eyes or the brain.

Therefore, we must clearly distinguish whether we are truly hungry or psychologically hungry.

The hunger of the stomach and intestines should be satisfied, but the hunger of the mind (the hunger felt by the eyes and brain) must never be satisfied!

For people who usually have a big appetite, they should reduce their food intake before starting to exercise.

This can greatly reduce the chances of failing to lose weight due to overeating caused by exercise.

Some people exercise consistently for a week and eat very little, but their weight doesn't change much, and some even gain weight. This often discourages many people.

If you really want to lose weight, you need to stick to the plan for about a month before you can see results.

As mentioned earlier, there is no such thing as short-term weight loss!

Losing weight is definitely a long-term battle.

By regularly reducing your food intake, you can definitely lose weight and change your body shape.

Please remember that compared to those who only think about exercising every day but don't take action, those who consistently combine diet therapy with exercise are more likely to lose weight successfully, while relying solely on exercise will absolutely not lead to weight loss.

**Start your weight loss journey at 40 here!**

Scattered movements, NEAT

Researchers at the University of Missouri-Columbia in the United States have published new advice on exercise: "Making the most of your spare time in daily life is more important than half an hour of vigorous exercise."

Doing things like making phone calls and taking care of children as much as possible can burn about twice as many calories.

Energy consumed from non-exercise activities is called "NEAT (Nonexercise Activity Thermogenesis)," which refers to the energy consumed by all activities other than eating.

The energy consumed in activities such as walking to work, typing, and cleaning is NEAT.

NEAT varies from person to person and is related to factors such as living environment, occupation, weight, and gender.

The proportion of NEAT is significantly greater than the proportion of total energy expenditure during the day.

This is because when people are active for 16 hours a day, most of the time spent on activities other than subconscious physical activity is non-physical.

Therefore, simply increasing NEAT can effectively prevent obesity.

If your commute is only about half an hour, try walking to and from get off work; if it's a little further, consider cycling; when waiting at traffic lights or at bus stops, don't stay still, take a walk; when walking or running, consciously swing your arms vigorously; and when walking, try to walk faster than usual.