Healthy weight loss has 12 indicators:
1) Weight loss is generally not more than 2 kg per week (it can also vary according to people's adaptability), and it is not more than 4-6 kg at most;
2) Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;
3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;
4) ensure a balanced diet to meet the nutritional needs of the body and exercise;
5) moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);
6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition dual intervention diet;
7) Being able to maintain a good mental state and a relaxed mood;
8) Eat a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple can be used;
9) Don't deliberately lose weight. It's best not to take diet pills. Eating them is not only bad for your health, but also will rebound;
10) Exercise more and get used to going to bed early and getting up early;
1 1) It is recommended to run every day, which can not only enhance physical fitness, but also properly lose weight, preferably in the afternoon;
12) Modern people are overnourished and should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!
Dietary principle
Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Reduce calorie intake
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 calories per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Reduce food intake
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Motion principle
1, protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
5. Warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Exercise in the morning
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
be concentrated
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
8. Consciously exercise the upper arm.
The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower parts are heated at the same time, resulting in1+1> The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.
9. Breathe through your nose
When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.
10. Exercise on the beach
This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.
Precautions after exercise:
Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.
Don't drink plenty of water after exercise, because water is absorbed by the stomach and enters the blood, which will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.
Weight loss training
Weight loss gymnastics
Step one: turn around.
Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides.
Stretching position: left and right waist muscles.
Step 2: Side waist
Action focus: lean on the handle of the sofa, gently stretch out, pause for 5 to 10 seconds, then change sides and do it three times in turn.
Stretching position: left and right waist.
Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time.
Stretching parts: muscles in the front abdomen and buttocks.
Step 4: Stretch your back.
Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.
Stretching position: back muscles.
Step 5: Behind the hips
Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second.
Stretching position: the muscles behind the buttocks.
Step 6: Long legs
Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times.
Stretching position: the muscles behind the thigh.
thigh
Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times.
Stretching position: front thigh muscle.
Step 8: thighs and hips
Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.
Stretching parts: muscles at the back of thighs and buttocks.
Weightlessness method
Walking training
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
In addition, you can also do "slimming exercises" on your way to work.
If you sit while riding, lift your legs together about 5 cm off the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.
Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Comprehensive training
Reducing calorie intake combined with walking
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce your calories a little more, you can lose 10 kg in 7 weeks by following the above instructions.
Reducing fat intake by lifting weights
This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at first, so try to add them slowly. For example, add and do methods one by one. Be patient and don't rush for success.
Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.
Other methods
1. Skipping rope to lose weight
Skipping rope can not only help increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduce the stored calories, thus effectively losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.
Step 2 swim to lose weight
Swimming is the most common way to lose weight in summer. Swimming is one of aerobic exercises, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.
3. Jogging to lose weight
Jogging is simple and easy to master. Jogging is a comprehensive and easy-to-adjust exercise with excellent weight loss effect. Therefore, this sport is most popular with middle-aged women and women with weak constitution. Jogging has become a common way to treat obesity, depression, autism and lack of health.
4. Ball game method
All aerobic exercises can help you lose fat, and ball games are no exception. People with a strong sense of rhythm and interest are particularly keen on ball games. Most obese people at home and abroad regard ball games as a panacea for losing weight.
Seasonal weight loss editor
spring
1. climb the stairs. According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. Its energy consumption is 10 times that of sitting, 5 times that of walking, 2 times that of running, 2 times that of swimming, 3 times that of playing table tennis and 0.4 times that of playing tennis. If you run up and down 6 flights of stairs 2-3 times, it is equivalent to jogging 800- 1500m on the flat ground. This sport is especially suitable for white-collar workers who work in companies. As long as they commute to work every day, it doesn't take much time.
climb the stairs
Step 2 take a walk. Walking is highly respected abroad for the simple reason that it is not intense and easy to operate. The correct way to walk is to keep your upper body upright and stride, walking about 60-80 meters per minute. The intensity varies with the constitution, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect. Timely hydration after weight loss exercise plays an auxiliary role in weight loss. The absorption of water can help accelerate metabolism and balance electrolysis. Drink a proper amount of water after exercise, preferably mineral sports drinks. Vitamin supplementation can keep people healthy, and vitamins can accelerate the burning of fat to some extent.
3. Be sure to eat less dinner
A hearty dinner is almost a traditional habit of most families in China, and it is also the reason why many people are obese. Because usually at night, the metabolic rate of the human body will be reduced, the activity will be reduced accordingly, and the body needs to rest, which will make our body's heat not be well consumed. Eat less calories and digestible food for dinner, drink porridge and vegetables, and add some digestible fish and beans.
summer
1. In summer, you can run in the house by yourself, lift your legs in place, squat and jump.
2. Hula hoop, sit-ups and push-ups.
3. Expand your chest, punch, take a deep breath, talk more, and laugh (not giggle).
When the weather is cool in the morning and evening, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim. Jog for 30 to 50 minutes. Cycling 1 hour ~ 75 minutes. Walk 1 hour ~ 1.5 hours. Swim for 30 to 40 minutes. Play tennis for 45 minutes ~ 1 hour. Jump rope for 30 ~ 40 minutes.
5. Walk in a straight line at ordinary times and enlarge the steps appropriately, so the speed can be accelerated. Sit up straight when sitting.
autumn
In autumn, the weather gets colder. Due to physiological reasons, people's appetite will get better, their appetite will be wide open, and they will get fat unconsciously. Especially those who are losing weight, their weight is most likely to rebound this season.
The food suitable for weight loss in autumn should be cellulose-rich food, which can warm the stomach, improve satiety and provide high-quality protein food.
Here are five autumn diet foods we recommend for you:
Mutton tonifies medium coke, is sweet, hot and diuretic, so it is a food suitable for warming in autumn and winter.
Pumpkin is sweet and warm, warms the body, nourishes the spleen and stomach, moistens the lungs and diuresis. Eating in autumn can not only preserve health but also lose weight. You can make pumpkin salty rice or pumpkin porridge with shrimp, mushrooms and chicken, and eat it often.
Bananas are high in calories, but low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
Apple Autumn is the season when fresh apples come into the market. Malic acid can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.
Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
Five points to lose weight in autumn:
1. Don't eat for 3 hours before going to bed! The sugar you eat at night will all turn into fat and stay in your body, so eat dinner as soon as possible!
2. Don't eat carbohydrates for dinner! Although carbohydrate is one of the three nutrients needed by human body, eating too much is the root of obesity. Forget it at night. Carbohydrates can be added to breakfast to replenish energy for brain activity. Reference carbohydrate content per meal: sliced bread 1 slice: about 28g; Rice 1 bowl: about 55g 3. Keep eating now! Although it is said to eat and drink. But don't overeat, chew at least 30 times per bite to stimulate the brain to send a signal of fullness.
4. You can't eat only one kind of food every meal! Lamian Noodles and Gai Rice, a single food, are easy to eat faster and have unbalanced nutrition, which is not conducive to weight loss and needs to be corrected. You need to eat more vegetables to keep a balanced diet.
5. Be active in your daily life! If you want to lose 3KG in 2 weeks, exercise is essential. You don't need to do special exercise. You can exercise anytime and anywhere, and burning calories is king.
winter
1. Beauty back exercises.
Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight.
Meibei
Straight man. Take a two-pound ball or other object with the same weight in both hands and put it on your hips. Hold the ball in your right hand, straighten your arm and pass it to your left hand over your head. Put down your arms, return to your hips and start passing up and down again. The movement of arms looks like a spinning windmill. Repeat the passing action 20 times. Move slowly, not by impulse.
2. Face-lifting massage.
In the place with the most cheek meat, stretch it from the inside out by pinching. Pull the dewlap vertically at the cheekbones and pull it outward. Then the position slowly moves down to the nose. An action lasts about 5 seconds, lasting 1 minute. Stick your hands on your cheeks, focus on smoothing the wrinkles in the nasolabial groove (fine lines on the nose wing), and open the skin horizontally. The palm is pushed out from the inside to the outside contour for about 2-3 seconds. Repeat 1 min. Along the orbit, tap your cheekbones with your fingertips. You will feel refreshed when you go to the temple. Apply honey+salt, wrap it with plastic wrap, and gently touch your face for 3 minutes.
Healthy weight loss method in winter: reasonable exercise
In winter, people's physical resistance is weak. If you do some too strenuous exercise, you will easily collapse or catch a cold. If you want to exercise to lose weight in winter, you can choose some mild exercise, such as cycling, jogging, swimming, race walking, yoga, dancing and so on. These are all good ways to burn fat in winter, but you must keep exercising for more than half an hour to have an effect.
Healthy weight loss method in winter: reasonable diet
The temperature in winter will affect the endocrine system of our body, accelerate the digestion and absorption of protein, fat and ammonia compounds, and make our body warm. If you eat more fish, bean products and other foods to supplement nutrition at this time, you can lose weight and fat very well.
7 postpartum weight loss editor
principle
Losing weight after childbirth is the wish of many young mothers, and every new mother can't wait to get back to her previous body shape. However, how can this wish be realized? As long as you follow the following diet, you can help new mothers realize their wishes as soon as possible.
1: Drinking a glass of low-fat milk every day is not easy to make people fat, but also easy to feel full. The body is also supplemented with enough protein, calcium and a lot of vitamins B and A. The protein content of low-fat milk is the same as that of whole milk, which also helps to control the intake of excessive fat.
2. Lose weight and eat more seasonal fruits and vegetables! Eat 500 grams of red, yellow and green fresh vegetables every day, which are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as tomatoes, carrots, broccoli, pea sprouts, Chinese cabbage and so on.
3. Match a proper amount of miscellaneous grains every day, such as oats, corn, millet, sweet potatoes and beans. Variety is conducive to enriching dietary fiber and can help us excrete intestinal toxins.
It is best not to exceed 500g of fresh fruit every day, because some fruits contain too much sugar, especially bananas contain high starch. And it is best to eat fruit before meals, so that you won't feel too hungry when you eat. Eating too much is good for controlling weight gain.
5. Try to eat nutritious and calorie-controlled foods, such as low-fat and low-protein foods, beans, milk, chicken, fish and fungi.
6. Eat only natural food, not artificially synthesized food. Because many pigments and chemical additives are added to these foods, they not only have no nutrition, but also increase the burden on liver and kidney.
7. Eat less sweets and fried foods, such as KFC, hot dogs, hamburgers and canned food. , which may contain some sugar. Read the label on the package when eating to avoid excessive calorie intake.
8. Control the oil consumption when cooking. Even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing, so that the daily oil consumption should not exceed 30 grams.
9: Skim off the oil floating on the soup at any time. But it's best to cook clear soup, don't eat too thick soup, it's high in calories.
10: It is appropriate to weigh and measure the calorie intake in the body regularly. Maintain a healthy body shape at any time.
1 1: Drinking a glass of warm water on an empty stomach every morning is beneficial to eliminate intestinal toxins. It also helps to reduce appetite and reduce food intake. If it is better to drink 2000cc of water every day, don't drink carbonated drinks.
12: The nutrition of three meals a day should be balanced, and high-fat and high-calorie foods should be avoided. Do not overeat, drink soup before meals, and drink soup before meals, which is slim and healthy.
The mood of young mothers is also very important. Don't always look worried, keep optimistic and cheerful. Keep a good sleep, because sleep quality affects obesity! Postpartum is in the repair period of some organs in the body, and it usually takes 50 days to slowly return to normal. Therefore, women need self-confidence to help their bodies recover!
suggestion
1. Lose weight and change the diet order.
Because vegetables swell in water, it is easy to make your stomach feel full. So mothers can eat soup and vegetables first, then rice, noodles and protein.
2. To lose weight, we should take a balanced intake of various nutrients.
Vegetables and fruits, carbohydrates, protein, fat and other nutrients must be ingested, and the weight of vegetables and fruits should be the highest. Many people eat egg whites instead of carbohydrates to lose weight. However, protein's main function is to repair tissues, and also to let lactating mothers provide their babies with adequate milk. Therefore, not eating carbohydrates can not only supply the mother's milk, but may lead to health hazards such as ketosis in the long run.
3. Eat three meals regularly and quantitatively.
Eating more breakfast, or eating only two meals a day, and eating less or not eating dinner will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
4. Lose weight with less oil and less seasoning
The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. In the same way, it is best to touch less fried things.
5. Lose weight and choose foods with slow blood sugar rise.
If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index!
6. Lose weight and eat more vegetables
Vegetables have a lot of fiber, so they need more time to chew. At the same time, vegetables will absorb water and expand after entering the stomach, which is easy to make the stomach feel full.
8 weight loss taboo editor
1, Eating Single Many people eat simple things every day in order to lose weight, which will lead to many people lacking nutrition. They can't just eat simple food to lose weight. They need to change their eating habits to control their weight, ensure balanced nutrition, and properly match meat and vegetables. Other physical problems will not appear because of lack of nutrition.
2, eat too many sweets, most women like to eat sweets, sweets can make us feel comfortable, sweets are the easiest food to gain weight. Eating sweets is equivalent to storing fat directly, and many juice drinks also contain a lot of sugar, so you can't eat too many sweets during weight loss.
3. Eating too much oil is the key to our obesity. Even if we eat low-calorie vegetables, if we put too much oil, it will still lead to obesity, and the fat content in meat is also high. When eating these foods, we need to pay attention to the intake.
4, don't eat breakfast Many people don't eat breakfast, supplement it with lunch, and when they are hungry, they form the habit of wolfing down and overeating, which leads to excessive lunch intake and sudden increase in insulin secretion, which leads to an increase in fat synthesis, which is very unfavorable for weight loss.
What are the taboos for losing weight? Through the detailed introduction of the above article, do you know anything about it? Guangmei's plastic surgeon told us that regular life, moderate diet and optimistic mood are of great help to lose weight. In addition, if you want to have a small waist quickly, experts suggest that you can choose liposuction. Now liposuction surgery technology is mature and the effect is safe, but you need to choose a regular plastic surgery hospital carefully to ensure the safety of the postoperative effect.
9 weight loss misunderstanding editor
1, lack of sleep
If you don't get enough sleep, your body will get energy in other ways, which often means that staying up late will make you overeat.
2, pepper to lose weight
No research directly proves that pepper can lose weight, and excessive consumption of spicy pepper will affect gastrointestinal function, and excessive consumption of irritating food will make the skin rough, which seems to be not worth the candle.
3. Blind pursuit of low-calorie recipes
It is correct to reduce calorie intake during weight loss, but a diet below 800 calories may eventually lead to malnutrition and reduce metabolic rate. If you eat too much in the future, you will gain weight quickly.
Step 4 drink coffee
Drinking coffee to lose weight will eventually come down to exercise. Most importantly, even if you exercise, you must drink at least 8 cups of coffee every day to achieve the effect of separating fatty acids. Such a large amount will definitely keep you awake for a long time. Drinking a lot of coffee will also lead to lack of water in the body, affect skin quality and be more harmful to health.
Step 5 go on a diet
The study found that if you start dieting and lose weight at the age of 25, your health will be damaged after 10 years. Dieting makes only a little food reach the stomach, and the running ability and endurance of the stomach will gradually decline. At the same time, the stomach has to endure the torture of excessive gastric acid soaking. In the long run, the probability of suffering from stomach diseases will greatly increase.
6, blindly vegetarian
Vegetarians are more prone to iron deficiency anemia! Although plant food can also supplement iron, its absorption and utilization efficiency is far less than heme iron in animal blood and red meat. The best food structure to lose weight is that carbohydrate is the main energy source, accounting for 40%-50% of the total calories, fat is reduced, and protein should be sufficient. If the food structure is wrong, or the calorie intake is reduced, it may lead to malnutrition, anemia, hypoproteinemia and so on. , manifested as fatigue, dizziness, palpitation, lethargy, slow response, memory loss, severe syncope, and even affect breathing and heartbeat.