Therefore, it is necessary to avoid the accumulation of fatigue and let the body enter the compensation mode. On the one hand, it is not far from the injury, and on the other hand, the efficiency of compensation is definitely not as high as that in the normal mode. So in this way, running every other day is helpful to the recovery of body muscles, so that you can maintain good strength every time you run. Only with intensity can you exercise to lose weight. Moreover, the biggest help of exercise to lose weight is to control the body's basic metabolism, not to consume calories, because exercise consumes much less calories than basic metabolism, which is also a misunderstanding that everyone needs to pay attention to.
Actually, it depends on how long you run each time. If you only run for about 30 minutes every day and feel comfortable, you can run every day. If you run for an hour at a time, you can run every other day. We all know that the body will consume glycogen first and then fat. You can first consume glycogen stored in the body by anaerobic method, and then directly consume fat by aerobic method. In this way, even if you run for 40 minutes, you can increase the efficiency of aerobic fat loss without increasing your risk of injury.
Therefore, you can do anaerobic exercise first, then do aerobic exercise or get up early to do aerobic jogging. How to eat during fat reduction? Eat twice a day, breakfast (a cup of milk+about five pieces of cake/bread)+a meal at 4: 05 pm (half a bowl of rice/two bowls of porridge+stir-fry is two in the university cafeteria), and take two cups of black coffee, drink tea (Pu 'er raw tea/white tea/oolong tea) and a certain amount of boiled water in the rest of the time.
Eat three meals as usual! ! ! Don't miss a meal, you can eat less and adjust the proportion of food, but don't miss a meal! ! ! Milk in the morning should be low-fat or even skim, otherwise it should be replaced with soybean milk, pure soybean milk and no sugar. If the bread is buttered and baked, replace it. If you can buy whole wheat, buy whole wheat. White bread will be fine. But five is a little too much. Let's take two and eat two eggs or something. Then a fruit (it is important to use protein or vegetables and fruits instead of staple food to create satiety).
Weight loss is basically addition and subtraction. One kilogram of fat is about 9000 calories. Your daily consumption is greater than your intake. You will definitely lose weight after a long time, but you should lose weight healthily. Dietary calories should not be too low, but it must be less oil, less sugar and less salt (less salt is sometimes ignored, and eating too much salt will make the body dehydrated and edema). Every meal should have protein, plenty of vegetables and a small amount of carbohydrates (such as rice, bread and steamed bread). The distribution of quantity is about 25% in protein, 25% in carbohydrates and 50% in vegetables, and then some dairy products can be taken in.