1. Why do a large number of athletes face weight gain after retirement? 1, consumption is reduced.
Eating less will also lead to lower metabolism. Even if you eat as usual, it will easily turn into fat and accumulate in your body.
2. Fat volume increases.
Before exercise, the proportion of muscle is more, after exercise, the proportion of muscle decreases and the proportion of fat increases, that is, the volume of fat increases. At this time, the body shape and weight will gradually change.
3. The intake of high-calorie high-fat high-sugar food increased.
The diet during exercise is more balanced, and every meal can be balanced, but the diet after retirement is not so accurate. Often eat foods with high calorie, high fat and high sugar. These foods have little nutrition except increasing calories and fat. So it will also lead to an increase in weight and body fat.
4. Drink less water.
Drink plenty of water when you exercise, because your body consumes a lot when you exercise. So you can keep more than 2000 ml of warm water every day. After retirement, the amount of drinking water decreased. Drinking water can improve metabolism, suppress appetite and promote fat burning. So not drinking water can also lead to a decline in fat and metabolism.
Second, how to improve fattening? 1, keep a light diet.
Eating less oil, salt and sugar can not only help the body reduce calorie intake, but also better ensure the original nutrition of food.
2. Eat more foods rich in dietary fiber to help digestion.
Dietary fiber can increase intestinal peristalsis, promote excretion, and help eliminate garbage and toxins in the body. Therefore, eating more foods rich in dietary fiber can help promote gastrointestinal peristalsis, provide a stronger sense of fullness, help reduce calorie intake, and thus help to lose weight. Sweet potato, corn, oats, celery and other foods are rich in dietary fiber.
3, eat less dinner, do not eat midnight snack.
At night, human digestion and metabolism will be slower than during the day. If you eat too much food at this time, it will increase the burden on the stomach and easily turn into fat accumulation. It is recommended to eat 7 minutes full for dinner, and the food is diversified.
4. Add enough water.
Adequate water helps to improve the body's metabolic level and help the body excrete toxins. For weight loss, adequate water can also bring satiety to the body, which helps to reduce appetite, thus helping to control calorie intake.
5. Keep moderate exercise every day.
In addition to diet, it is also one of the ways to get healthy and help lose weight to insist on moderate exercise every day. It is recommended to keep aerobic exercise and anaerobic exercise 3~5 times a week for more than 30 minutes each time, mainly aerobic exercise, such as brisk walking, jogging, cycling, hula hoop turning and skipping rope. Aerobic exercise can enhance heart and lung function, increase body resistance, and also help to consume calories and promote weight loss.
In addition to aerobic exercise, anaerobic exercise should also be carried out properly. Anaerobic exercise helps to increase muscle mass, maintain muscle flexibility and improve basal metabolism. Such as belly roll, push-ups, sit-ups, squats, etc. 40~60 minutes each time, and keep the exercise frequency 3~4 times a week.