Some people say that you can lose weight by "shut your mouth and open your legs". Do you agree?

This sentence is very true when it comes to weight loss. This is how I lost weight from 120 pounds to 90 pounds.

1. Keeping your mouth shut does not mean dieting or eating nothing, but controlling your daily caloric intake and choosing foods that suit you.

The reason why people gain weight is because they consume more calories than they consume. Over time, fat accumulation causes weight gain and increased body fat. So when we control the calories of food, the body's weight will slowly decrease.

Keeping your mouth shut and dieting are completely different concepts. In order to meet its own consumption, the human body needs a certain amount of calories every day. This is our basal metabolism. So no matter how you keep your mouth shut, your daily dietary intake cannot be lower than your basal metabolism. If you want to lose weight, you need to maintain a caloric gap of no less than 500 kcal with your own caloric consumption.

Each food has different calories and sugar index. Foods with higher calories and foods with higher sugar index are less conducive to weight loss. This means that in the process of losing weight, we need to abandon high-oil, high-fat and high-sugar foods that are not good for our health. Choose low-fat, high-protein and high-fiber foods that help our health.

2. Open your legs:

Consuming one kilogram of fat requires more than 7,700 kcal of calories. If calculated according to our basal metabolic value and the calorie consumption of not less than 500 kcal, there is not too much food to eat, and there are not too many types of food to choose from. The rate of fat loss is also relatively slow.

Assuming that the daily caloric deficit is 500 kcal, it takes 15 days to lose one kilogram of fat. And spreading the legs is conducive to consuming more calories. First, it helps to increase the speed of fat loss. Second, it allows us to take in more calories from the diet. For some people who eat a lot, it is Very helpful.

The body weight includes fat and lean body mass. Lean body mass is the weight minus the fat content. The higher the lean body mass, the lower the body fat. For example, athletes and some fitness enthusiasts, even if they are not light in weight, have very low body fat and very good body lines. This is because there is more lean body mass in the body.

The important component of lean body mass is muscle. When muscles increase by one kilogram, they can consume 70 kilocalories a day. When they increase by 3 kilograms, they can consume more than 200 kilocalories a day, which is equivalent to Calories for 2 bowls of rice.

If you want to increase lean body mass, increase muscle content, and reduce body fat, strength training is essential.

As long as you keep your mouth shut and open your legs again, your weight and body fat will decrease. Achieve long-term weight and body fat maintenance goals.

Agreed, keep your mouth shut and open your legs, the Six-Character Sutra of the true meaning of weight loss! ! If you have persistence and self-discipline, keep your mouth shut and move your legs, you will definitely lose weight!

First of all, let’s talk about eating. Eat a full breakfast, eat a good lunch, and eat a small dinner. These are the three basics of eating to lose weight. So what to have for breakfast? A cup of skim milk or yogurt. One tomato or banana, two boiled eggs, and egg whites. Two slices of whole wheat bread. Or a small bowl of oatmeal. Lunch includes one tael of rice, 200 grams of chicken breast or 200 grams of beef, and 200 grams of vegetable and fruit salad. Use skim for salads, and it is recommended to replace rice with whole grains. Don’t eat any staple food for dinner, just a tomato, a cucumber and a cucumber. You can also use 100 grams of diced cucumber and carrot, add 100 grams of diced chicken breast, a small amount of corn, and stir-fry together! Don't eat anything three hours before bed. You can add an apple or white pear appropriately at about 10.30 am in the morning and 4.30 pm in the afternoon. It is 30 minutes before meals to increase the feeling of satiety before lunch and dinner. For exercise, it is recommended to get up early and jog 4-5 kilometers. A pace of about 7 minutes is enough. You can also jump rope in the morning and walk at a moderate pace after dinner. Or do some jumping jacks, steps and other aerobic exercises. Self-discipline will definitely help you lose weight! ! ! !

Totally agree.

The core of losing weight is to consume more calories than you take in. The essence of keeping your mouth shut and moving your legs is actually to control your caloric intake and increase your caloric consumption.

Please tell me in detail and keep your mouth shut.

Most people’s understanding of keeping your mouth shut is just to control the amount of food. In fact, this is not very correct. The most important thing to focus on when keeping your mouth shut is to control the calories of food.

Let’s first talk about calories, also called calories (cal). Usually everyone uses kilocalories (kcal) to calculate food calories. For example, the calories of 100 grams of steamed buns are about 220 kcal, the calories of 100 grams of rice are about 116 kcal, the calories of 100 grams of eggs and 100 grams of bananas are both about 100 kcal, and the calories of 100 grams of nuts (peanuts, walnuts) are about 600 kcal. Card. A McDonald's Big Mac burger costs about 550 kcal.

So we can know that what you eat is much more important than how much you eat. Eating more low-calorie foods is more effective than being hungry.

Let’s talk about spreading your legs. Spreading your legs has two functions.

The first effect is to consume calories:

Different exercises will consume different calories. No matter what kind of exercise, it is always better than lying down.

If what you eat remains the same and the calories consumed increase, it can also achieve the effect of losing weight.

My college classmate works in Shanghai. At the end of last year, he spent money to find a personal trainer. Without controlling his diet at all, he lost 20 pounds in four months because he exercised enough.

The second effect of spreading your legs is to increase basal consumption:

Different people have different basal consumption, so some people eat a lot without getting fat, and some people will get fat just by drinking cold water. . But for the same person, if the muscle content increases, the basic consumption will also increase accordingly.

Exercise is undoubtedly the main way to increase muscle content. Many exercise apps such as Keep and Gudong have special muscle-building exercises. You can download them at any time if you want to learn.

Moreover, exercise can also consume fat. For the same weight, muscle mass will be increased and fat mass will be reduced, and the visual effect will also be to lose weight.

Xiaoyu would like to say that he absolutely agrees with this issue. Although many people know that if you keep your mouth shut and move your legs, you will definitely lose weight and have a standard and perfect figure, but there are very few people who can really persevere, or who can truly control themselves with self-discipline. rare. But let’s look back and see those successful people who have good figures, who don’t keep their mouths shut and open their legs. So although the truth is very simple, shut your mouth and open your legs, but it is not that simple to do. It requires Keep at it.

Let me start by saying that you should keep your mouth shut. Keeping your mouth shut does not mean denying yourself food or eating less. This is wrong. There are many weight loss agencies on the market now, including weight loss experts. The concept you are conveying to consumers is to keep your mouth shut and eat less. In fact, it is wrong. Keeping your mouth shut means that you should keep your mouth shut and know what you should eat and what you should not eat. For example, try not to eat high-calorie foods. Summer is coming, and many people like to eat ice cream and drink cold drinks, but these ice creams and cold drinks contain very high calories. What we should do at this time is to control our mouths and refuse temptation.

So keeping your mouth shut does not mean not to eat, but to learn to eat with less oil, less salt and less sugar. Resolutely not eat fried foods or high-calorie foods. Eat more high-protein foods, fruits and vegetables, and avoid overeating. Eat only eight percent full for each meal, and eat smaller meals more frequently. This is the real way to keep your mouth shut, learn to eat, and eat selectively.

Spreading your legs refers to yourself. You need to step out and do more exercise. However, many weight loss agencies and weight loss experts on the market use the concept of stretching your legs to do aerobic exercise. , so now many people only have the concept of running once they ask him to take a step forward.

In fact, spreading your legs means walking out and exercising, and exercise is divided into aerobic exercise and anaerobic exercise. The best way to lose weight is to combine aerobic exercise and anaerobic exercise. Generally, Do anaerobic first and then do aerobic, so as to achieve efficient fat burning effect and achieve rapid weight loss in the shortest time. Many people only use simple running to lose weight, but the rebound effect in the later period is very large. The main reason is that most of the water they lose through running is water, and then the muscle cells are not fully grown. That is to say, although he has lost weight, his body's muscle content has not increased, and his metabolic rate has not increased. Therefore, once he returns to a normal diet or stops running, he will quickly rebound and be even heavier than before. serious.

So the best way to exercise is to combine anaerobic and aerobic exercise.

At the later stage, my suggestion is to use more anaerobic and less aerobic to increase the muscle content in the body. In fact, it is a bit simpler. If you want to lose weight, just increase the muscle content in your body and reduce the fat content in the body. In this way, your metabolic rate will increase, and then eating will no longer be as painful as before. You can't eat this or that.

In general, keep your mouth shut and move forward.

It is a simple 6 words, but very few people can really understand these 6 words, and can really follow them. Fewer people stick to these six words, but as long as they can understand these six words and follow the requirements of these six words, their achievements will not be too low. So if you want to have a different life for yourself, then follow these six words and you will be close to success.

Agree, you have to sleep well.

I definitely agree, because most people gain weight because they eat too much and don’t exercise! So if you want to lose weight, you must remember these six-character mantra! All that’s left is to persevere!

Next, let’s talk about eating and exercise. First of all, if you want to lose weight, you must not eat greasy, high-fat and high-calorie foods. Eat more light foods, vegetables and fruits! Then if you want to exercise, do aerobic and fat burning together! There are many high-fat-burning exercises on the Internet. You can download them and do them after aerobic exercise such as jogging. It will definitely be effective if you persist for a long time!

Finally, to summarize, it is easier to plan for food and exercise, but the most important thing is persistence! So sticking to these six words is the most important thing!

Agreed! Keep your mouth shut, it's not about not eating, it's about changing your diet to less carbohydrates and more protein. Open your legs and do the exercise that makes you feel comfortable