Losing weight is a university question. Be sure to search for a documentary before you start reading the following text. The BBC's Ten Things You Should Know to Lose Weight, although not comprehensive, can greatly change your misunderstanding of losing weight all the year round.

The three steps of reducing fat are indispensable, and the order of importance is eating, sleeping and moving.

Yes, eating and sleeping are more important than exercise. If you can't learn to eat scientifically and get enough sleep, please stop your exercise, because no amount of exercise will become useless.

As the saying goes, the premise of eating seven points and practicing three points to reduce fat is to learn to eat scientifically.

First, if you don't go on a diet, you won't feel hungry, but you don't have enough to eat.

If you feel hungry and eat the next meal, your body will automatically accumulate more fat. B.K I used to eat only once or twice a day, but I couldn't lose weight at all. That's why. Of course, you must not eat too much. Generally speaking, in the fat-reducing stage, every meal is 8 minutes full, which not only effectively controls the calories, but also avoids the rebound after the successful fat-reducing restaurant returns to normal. If you can eat less and eat more, and divide the amount of three meals into five parts, that is an excellent state.

Second, in the fat-reducing stage, we should abstain from sugar and oil, avoid taking fine carbohydrates as the staple food, and eat more fat-free foods with high protein and low calorie, such as fish and shrimp.

The so-called abstinence from sugar means not eating all sugary things, including drinks, desserts, cakes and even most fruits. I often see two most stupid situations. One is that some people run ten kilometers and then go down with a bottle of Gatorade. Congratulations, you ran three kilometers for nothing; There are also some girls who lose weight. They don't eat dinner in innocent nights, and they use fruit meals instead. Congratulations, it is likely that the sugar in the fruit you eat produces more calories than you usually eat. You have gained weight. So in the stage of reducing fat, please don't eat any sugary food, or more strictly speaking, please don't eat any unnecessary food, and don't eat anything you are greedy for, even a piece of chewing gum.

The so-called lack of oil is easy to understand. Deep frying and grease should be completely avoided, and greasy dishes should be completely avoided or washed with tea before eating. Please note that fat includes minced fat such as sausage patties, and seafood with high fat content such as salmon and sea urchin.

The so-called staple food abstains from carbohydrates, which is simply rice, flour and glutinous rice. These things are not eaten, but coarse grains are eaten instead (coarse grains must be eaten, not as staple food at all, and burning fat requires carbohydrate intake). Please note that bread, pizza, rice cakes, jiaozi, wonton, noodles and other staple foods are all replaced with coarse grains; Coarse grains mainly include sugar-free oats, corn, purple potatoes and so on. In addition, don't eat any staple food for dinner, just eat vegetables; Don't eat anything after dinner unless you eat immediately after a lot of exercise in the evening. Try to finish your dinner before 6 o'clock.

Third, let you refer to my diet in the process of losing fat (now it has returned to normal and does not rebound at all).

Breakfast skim milk sugar-free cereal with corn or purple potato; Eat vegetables normally at noon, half a bowl of rice or purple potato corn (don't eat vegetables with high sugar, oil and fat, if you are obese, don't eat rice, don't eat meat or eat less, use fish and shrimp instead); Dinner is the same as noon, but there is no staple food. Other than that, the only thing I eat in my mouth is water. \

If you want to lose weight, please adjust your diet according to my diet. Please keep your usual 8 minutes full, but don't eat less. If you are hungry, you can make a small amount of extra meals, such as a tomato or a banana, around 10 am and 3 pm, but the purpose of extra meals is to eliminate hunger, not to make yourself feel good, so don't eat more.

Eating is the most complicated and critical. If you learn to eat, you can lose weight without rebounding even if you don't exercise, just for a long time, but please remember that there is another necessary condition: sleep. You must go to bed before 1 1 every day and sleep for at least 7 hours. What you don't know is that most fat is not burned during exercise, but during deep sleep at night after exercise. If you stay up late for a long time, the chances of success in healthy weight loss are almost zero.

In the sleep after exercise, the body needs to consume sugar to repair the body. If there is food in the stomach at this time, the body will break down the food to get glycogen. If there is no food, it will be forced to burn fat to produce glycogen. This is also the reason why it was said that dinner should be finished before six o'clock, and no staple food should be eaten, and no food should be eaten after meals.

Eating and sleeping are the basis of scientific and healthy fat reduction. If these two conditions are met, you will lose weight even if you don't exercise, but the process is quite slow. If you want to get in shape within 90 days, you must do an hour of continuous aerobic exercise every day. Such as running, swimming, skipping rope, elliptical machine and so on. , can control the heart rate continuously and stably to a certain extent, and can carry out adequate breathing exercises smoothly.

Points to note:

First, stretching before and after all exercises is extremely important to protect joints. Please tell me the specific method, but you must understand that this is extremely important and must be done well, and stretching is essential for girls to have slim lines.

Second, reduce fat, aerobic exercise must last for more than 45 minutes, without interruption. I asked for an hour. If you only do it for 30 minutes, take a break and then continue, it is completely ineffective.

Third, speed is not as fast as possible. The best speed of burning fat is to keep the heart rate between 140- 160. The simple measure is that breathing is a little hard but it can still be done smoothly and completely.

Fourth, the most recommended project is running. One-hour running distance every day is between 7.5km and10km. I can tell you responsibly that anyone can run this distance after a week of training if there is no injury. Please have confidence in yourself, but for those who are particularly heavy, please choose fast walking or elliptical machine to prevent excessive knee pressure.

Fifth, breaststroke is almost useless for reducing fat. Didn't you see your aunt and uncle breaststroke in the swimming pool for an hour or two every day, but they also brought their own multi-layer swimming rings? You must freestyle, starting from one kilometer without interruption. If you can swim, the effect is better than running ten kilometers, but … I mean, if you can swim … I won't introduce other aerobic events one by one;

Sixth, the length of the fat loss cycle varies with people's weight. My weight is 142, and it becomes 128 after 45 days. Feeling a little overweight, I stopped aerobic. If you have a large weight base, it may take two to three months to lose fat from the day you run for an hour every day. Don't worry too much in the process of losing fat. On the basis of scientific diet and ensuring sleep, the general weight change will not start suddenly until at least 20 days after continuous exercise.

It should be noted that please do not use any medicine or meal replacement to lose weight. Drugs will harm the body and rebound. Although meal replacement is harmless to your health, once you return to a normal diet, it will soon rebound back to its original weight. (Scientific supplements such as CLA, levorotatory, starch control agent, strong caffeine, multivitamins and whey protein powder are not drugs, and the products produced by major professional brands are very scientific and safe, so forget about neuraminic acid, and you can take it with exercise according to your personal needs. You must take multivitamins in the process of reducing fat, because fat needs some specific vitamins to fully burn. )

Hope to adopt! ! !