1. What fruit can I eat to help me lose weight?
1. avocado
The fat content of avocado is as high as 15%, but its fat contains no cholesterol, and about 80% is unsaturated fatty acid, of which monounsaturated fatty acid accounts for 67%. Unsaturated fatty acids will increase satiety and make you eat much less. Its monounsaturated fat is similar to olive oil, which has certain effects of lowering cholesterol and protecting cardiovascular and cerebrovascular diseases. Avocados can also increase the production of testosterone, which helps to increase muscle and lower blood fat.
2. Apple
An apple a day not only keeps you away from the doctor, but also increases your fat metabolism. Apples are rich in soluble fiber called pectin, which makes you feel full. The colloid and trace element chromium in apples can keep blood sugar stable and effectively lower cholesterol. At the same time, apples are rich in crude fiber, which can promote gastrointestinal peristalsis and help the human body to discharge waste smoothly. Pectin also has the ability to limit the absorption of fat by human cells. Therefore, eating an apple before meals will reduce the amount of fat absorbed by the body.
3.watermelon
Watermelon contains no fat and more than 94% water, which helps to expel toxins, prevent constipation and skin diseases and promote weight loss. Watermelon is low in calories, only 3 100 grams, but high in water content, which can give people a feeling of fullness. Eating watermelon at least once a day can reduce fat accumulation, increase healthy fat and reduce muscle soreness. Tannic acid in watermelon can quickly decompose and burn neutral fat to achieve weight loss effect. Watermelon also contains potassium, which can solve the problem of tissue swelling caused by excessive liquid accumulation, that is, swelling reduction.
4.pierce
Pear is a kind of fruit with low calorie and high nutrition. A medium-sized pear has only 100 calories, which is rich in vitamin C. In addition, pear is a good weight loss product mainly because it is rich in fiber. A pear contains 5 grams of fiber on average, which is equivalent to 1/4 of the daily demand of human body. Fiber can help the stomach to reduce the absorption of fat and play a role in losing weight. Eat a pear before meals, in which a lot of fiber is easy to make people feel full, thus controlling appetite and reducing the body's intake of fat. In order to maximize the weight-loss effect of pears, you must eat the skin together, because the skin is rich in fiber and other nutrients.
5.peaches
Peaches are low in calories and rich in pectin, which can not only increase satiety, but also promote gastrointestinal peristalsis, accelerate metabolism and facilitate food decomposition. In addition, peaches contain more organic acids and cellulose, which can increase gastrointestinal peristalsis and help digestion. Peaches have the function of clearing intestines, and they contain phenolic compounds, which can prevent abdominal fat accumulation.
These are some fruits that can lose weight. I hope I can help you. Everyone should remember that everything is enough, and even the best fruit can't be eaten indefinitely, which will only make your weight loss plan fail.
2. What exercise can help you lose weight?
1、
Aerobic exercise helps to lose weight.
Aerobic exercise is considered as a healthy way to lose weight. Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.
According to the classification of exercise, aerobic exercise is divided into the following categories.
Physical Fitness: Walking, jogging (including outdoor and indoor treadmills), skipping rope, climbing, hiking, cycling, swimming, boating, etc.
Performance: Dance and other group dances (including ballroom dancing, ballroom dancing, disco, etc. ), Sherbin, aerobics, yangko, fan dance;
Wushu: Tai Ji Chuan, Taiji Sword, Bagua Boxing, etc.
Strength endurance: push-ups, sit-ups, push-ups, light equipment (such as dumbbells) exercises, and various lightweight and repetitive strength exercises on the combined equipment in the gym;
Ball games: table tennis, badminton, tennis, balloon volleyball, golf, billiards, gateball and bowling;
Others: kicking shuttlecock, shaking diabolo, flying kites, fishing, qigong, yoga.
2、
It is easier to burn calories by adding muscles.
Exercise to strengthen muscle strength and endurance can increase muscle volume and improve sports performance, but for ordinary people, the key is that it can promote health. Strengthening muscle strength and endurance is beneficial to one's life.
One of the benefits: research shows that with the increase of age, people's basal metabolic rate decreases and energy consumption decreases. Due to the downward trend of muscle mass, the basal metabolic rate of human beings drops by 3% every ten years. People who don't exercise regularly will lose 0.25 kg of muscle and gain 0.25 kg of fat every year. Fat accumulation leads to weight gain, which puts a great burden on blood supply to the heart. Some experts pointed out that every 0.5 kg of muscle will consume 30-40 calories every day. That is to say, adding 0.5 kg of muscle and consuming 1.5-2 kg of fat and calories every year is beneficial to physical fitness, improving one's basic metabolic level and enhancing physical fitness. For diabetics, exercise is necessary.
The second benefit: the exercise of muscle strength and endurance can not only achieve the purpose of losing weight, but also maintain the elasticity of the skin. Proper muscle exercise can increase the stability of bone joints and reduce the chance of muscle, tendon and ligament strain. At the same time, muscles are closely related to human functions. For example, exercising back muscles can enhance the function of respiratory system and maintain the stability of lumbar spine.
The third benefit: muscle failure for a long time will lead to muscle atrophy, which is called disuse muscular atrophy in medicine. Such as long-term bed rest or plaster fixation, patients may find this situation. Due to the lack of proper muscle exercise, muscle fibers gradually become thinner, the appearance of muscle volume becomes smaller, and muscle strength decreases. If muscle exercise is properly resumed at this time, the original muscle level can still be restored. If the muscles do not exercise for a long time, the muscle fibers will become thinner until they disappear, and at the same time, they will be replaced by fibrous tissue, which will not restore to the original muscle level, and patients will not be able to sit up or stand.
3、
Aerobic exercise plan for reducing fat and increasing muscle
Implementing one of these plans does not mean that it must remain unchanged for a long time. You can adjust at any time according to the change of your training focus.
Aerobic exercise with muscle growth as the main goal.
Limit aerobic exercise other than strength exercise to 1 for 30 minutes three times a week. This can not only keep the cardiovascular system healthy, but also cause muscle loss. The best two forms of aerobic exercise include rowing and repetitive exercise at any speed.