1, eat after running, mainly low-calorie food.
Obese people will consume a lot of body energy during running. So there will be a very obvious hunger after running. At this time, all kinds of snacks, such as puffed food and biscuits, which are convenient to satisfy hunger, have become the belly things for obese people to fill the gastrointestinal tract and replenish energy.
However, it is unwise to choose junk food to get rid of hunger discomfort. Because, after running, the calorie intake of human body should be limited below 150 calories, so as to help dieters successfully complete the slimming plan. Therefore, obese people should pay attention to choosing foods with lower calories when eating after exercise.
2. Pay attention to the running posture to prevent the calf from getting thicker.
When obese people run, they will naturally land on their forepaws, because this running posture is very relaxed and labor-saving. However, according to the running experience of many obese people, some professional fitness institutions have found that running with the forefoot on the ground is more likely to lead to leg thickening and obesity after stopping exercise and fitness than running with the hind foot on the ground.
In fact, this is because the calf will enter a state of congestion for a period of time after running, leading to the expansion and relaxation of muscle tissue. At the same time, high-intensity 100-meter sprint, fast running and other fitness exercises will also make the calf unable to consume excess fat in the body because it is in an anaerobic environment for a long time, thus failing to obtain the effect of slimming the calf.
Therefore, when running, you should adopt aerobic running exercise methods, such as jogging, and try to follow the ground with your feet, which can help dieters get the best weight loss effect and prevent the calves from getting thicker and out of shape after running.
3. Run at a moderate speed
When running for fitness, you need to pay attention to the speed of running, which should be mainly slow, not too fast. Because only aerobic exercise can burn fat and achieve the goal of running and slimming. Therefore, obese people should pay attention to speed and keep breathing evenly when running and exercising. In this way, glycogen, fat and other substances that are easy to affect weight in obese people will be consumed in large quantities, thus achieving the best effect of losing weight.
In addition, the length of running and fitness can vary from person to person according to the physical endurance of obese people. But under normal circumstances, after running 1 hour, the human body will consume more than 500 calories. Therefore, obese people can make a weight loss plan in advance according to their own situation, plan their own weight loss goals, and seriously implement them.
4. The best time to lose weight by running.
1, select a fixed time period.
I suggest you choose a fixed time period that suits you. If you go to work late every day, you can choose to get up early and run every day. If you leave work early, you can also run after work. Why choose a fixed time period? Because running is expensive. If you change your running time frequently, it will consume your faith and make you relaxed easily. But if you set yourself a timetable and stipulate that you must run at every time of the day, it will be much easier to stick to it.
2. In the morning or at night
If you have a lot of free time every day and can exercise to lose weight at any time, then I suggest you choose when the sun just comes out in the morning or when the sun is going down at night. When the sun rises in the morning, plants begin to spit out oxygen and absorb carbon dioxide. The vitality of everything can cheer your spirit, make you run more vigorously and be more beneficial to your health. In the evening, before the sun goes down, the plants have spit out oxygen for a day. At this time, the air is freshest and the running effect is excellent. After running and breathing, you can take a hot bath and lie in bed to improve your sleep quality.
5. Matters needing attention in operation
(1) Warm up in advance before running, and move all joints such as ankles to avoid muscle strain or sprain during running;
(2) If you want to lose weight by running, don't seek to increase the speed, but try to extend the running time. The longer you run, the better you lose weight.
(3) Don't sit down and rest immediately after running, walk slowly and gradually adjust your breathing. Besides, don't go home to take a shower right away. At this time, the pores are open, and bathing will do harm to the body.