What should we pay attention to in fitness? 1, sugar control
You must stay away from foods rich in refined sugar and starch, which will not only help you quickly lose a few pounds of excess fat and inches of waist fat, but also slow down the rate of burning fat when you supplement carbohydrates such as soda cakes, sweets or doughnuts.
Carbohydrates in the body also contain a lot of water. If you reduce your carbohydrate intake, your body will burn the remaining carbohydrates to maintain energy. After all this is exhausted, your body will selectively burn fat to maintain energy.
2. Eat more protein.
Protein will slow down digestion and absorption, which means your satiety will last longer. By reducing your appetite, you will reduce your calorie intake at the end of the day. Eat more protein: fish, tofu, eggs, chicken, beans, nuts and so on.
Studies show that eating two eggs for breakfast can reduce weight by 65% earlier than eating bagels with the same carbohydrate content, and eating more protein food in the morning can start a perfect day.
Step 3 reduce calorie intake
If you reduce your carbohydrate intake and increase your protein, you will naturally consume fewer calories. Because I don't want to eat, I will gain weight if I eat it. Eat something high in protein to fill my stomach and suppress my appetite. There are 3500 calories in a pound of fat. If you lose a pound of body fat a week, you need to reduce your intake by 500 calories a day. Most people need to consume 2000 calories to avoid gaining or losing a pound, so if you lose a pound in 7 days, you can only consume no more than 1.500 calories a day.
Why can't we eat snacks? (1) Fried snacks will "upgrade" low-fat foods to foods with higher fat and calories and promote obesity.
(2) The materials for making drinks and sweets are most familiar to everyone, and most of them are related to sugar. Many elements can increase the formation of fat and are snacks that directly increase weight.
(3) After the refined cereal snacks are digested and absorbed, the blood sugar will rise rapidly, which will stimulate a large amount of insulin secretion. Insulin will promote the conversion of glucose in the liver into fat, which will eventually lead to obesity.
5. Control the intake of energy drinks
Drinking "zero-energy" drinks does not mean that you don't consume energy, but you consume relatively little. Sugar-free beverages usually contain artificial sweeteners, such as aspartame and sodium cyclamate. Sweetener has no energy, but its sweetness can interfere with people's metabolism and increase their appetite. Although drinking sugar-free drinks can reduce some energy, people can easily eat other foods with more energy. If you don't control the total energy intake, you will still get fat. In short, don't drink energy drinks without exercise or little exercise.
Step 6 record calories
Accurately record the daily calorie intake to ensure that you don't eat too much.
7. Aerobic exercise
You need to do 150 minutes of aerobic exercise every week, but ultimately it depends on how much you want to lose weight. But you must exercise until you sweat. Repeated horizontal jumping 10 minutes can consume 100 calories, and skipping 10 minutes can burn 130 calories. Aerobic exercise can burn fat best.
8. Drink plenty of water
Drinking water is actually not drinking other drinks. Drinking water 20 minutes before meals will improve satiety, thus consuming less calories. Studies have found that drinking two glasses of water before meals can reduce the intake of 79-90 calories.
9. Get enough sleep
Sleep is actually a subtle chemical process. When you don't get enough sleep, a special hormone substance in your body-growth hormone releasing peptide (ghrelin) will increase a lot, and its function is precisely to stimulate appetite! At the same time, the amount of laptin that can suppress appetite through carbohydrate metabolism in our body will decrease.
10, believe in yourself
If a person can't control his weight, how can he control his life?