Children's boots who want to lose weight healthily, continue to look down:
Start with dieting.
Dieting to lose weight comes from diet, specifically a diet that reduces calories according to one's physical condition, rather than eating less. Suppose you are a fat man who needs to lose weight, and you like KFC, McDonald's and French fries hamburgers, then dieting means giving up these high-calorie fast food for you.
Among so many foods to choose from, some foods are already high in calories even if they are eaten very little, such as cakes, but even if they are high in calories, they will be hungry even if they are eaten very little.
Some foods, if eaten too much, are low in calories and are not easily converted into fat. Eating more can increase satiety without worrying about getting fat, such as low-calorie cereals and potatoes, and some vegetables with low-carbon water.
Everyone can choose low-carbon water food according to their own situation.
Common low-carbon aquatic vegetables include: green leafy vegetables, mushrooms, celery, cauliflower, tomatoes, wax gourd, lettuce, kelp, bean sprouts, bamboo shoots, pumpkins and so on.
Among them, pumpkin can replace rice as the staple food. In addition to low calories, it is also rich in cellulose, which helps digestion and cleans the intestines.
Common low-carbon satiety coarse grains: oats, black rice, millet, red beans, peas, broad beans, mung beans and other coarse grains. Among them, oat is a frequent visitor in the diet. It not only has satiety that other cereals do not have, but also helps to control diabetes and obesity, improve blood circulation and lower cholesterol.
When eating, you should record your body reaction to see if you feel tired. If you are listless during your diet, it may be that the added calories can't satisfy your daily metabolism. At this time, you should increase the carbohydrate content in your diet.
Foods that need to be eaten less: refined rice flour foods: such as white steamed bread (noodles), white rice/porridge/rice flour, etc. Low satiety and low vitamin content.
All kinds of bread, puffed food (potato chips, doughnuts), western fast food (McDonald's, KFC and the like), Chinese fast food (fried dough sticks, sugar cakes and the like).
Other diet suggestions: the order of eating is very important, and soup should be eaten before meals, and meat should be eaten first (low-carbon water is full in the stomach first, and there is no desire to eat high-calorie things when the stomach space is full)
Eat slowly, pay attention to your body signals when eating, and observe when you can stop eating. Better write it down. People who eat fast often eat more than they need, and concentrate on experiencing the taste of food. This is tongue meditation.
Changing a small tableware and putting the same food on plates of different sizes will make the visual sense different, and the brain will be deceived by this feeling and convey to the stomach: Ah, I have eaten a full bowl, should I be full? Signal of
Try not to eat or eat less bacon.
Try not to fry or stir-fry food. Use hot dishes, steamed dishes or cold dishes. If you want to stir fry, try to use olive oil and soybean oil, less oil, less salt and less sugar. Cooking or cooking with less oil, mainly fried meat.
And then back to sports:
As long as it comes to losing weight, moderate exercise is essential. Through exercise and proper diet, it is the most difficult to rebound after losing weight. It is difficult to lose weight simply by dieting, and it is easy to rebound. In the end, your health may get worse.
Before exercising, you should have a general assessment of your physical condition.
At least know that you are suitable for sports and not suitable for sports.
For example, after doing a certain exercise, I feel sore all over the next day and can hardly get up in bed.
Do you know whether it is too long and overloaded, or whether exercise requires too much physical strength to do it yourself?
Some friends lose weight by skipping rope, squatting, long-distance running and other sports, but these sports require strong lower limb strength and are not suitable for very fat children's boots.
Of course, protein and water should be replenished in time after exercise to replenish nutrition for the tired body.
In the world of losing weight, doing aerobic exercise first and then doing anaerobic exercise is respected by most people.
Aerobic exercise can not only consume body fat, enhance and improve heart and lung function, prevent osteoporosis, but also regulate psychological and mental state, which is the main exercise mode of fitness.
Aerobic exercise, such as:
Low intensity: walking, brisk walking, yoga, Tai Chi, etc. At the beginning of losing weight, start with the simplest and easiest.
Moderate intensity: riding at low speed, climbing stairs, etc.
Medium and high intensity: skipping rope, swimming, table tennis, badminton, etc.
High intensity: including running, basketball games, mountain climbing, etc. Some fat friends with good physical fitness can consider high-intensity interval aerobic training (HIIT) if they want to lose weight and shape their curves. There are many related videos on the Internet, with different intensities, which can be selected according to their acceptable level, and most of them have no equipment and venue requirements, so they can be manually performed indoors.
If you still have energy after aerobic exercise, do some aerobic exercise, but according to your physical condition, if it is difficult and laborious to do and the movements are not standard, it means that your body is already protesting.
What we pursue is healthy weight loss, and all weight loss measures should be based on good health.
Common anaerobic exercise:
Push-ups, squats, weightlifting, sit-ups, diving, long jump, flat support, etc.
These anaerobic exercises can strengthen muscle tightness, maintain the persistence of fat-reducing effect, and make the weight-reducing effect more lasting.
Friends who find it useful remember to adopt it and like it!