1, swimming or running to lose weight
1. From the energy consumption point of view, at the same intensity (heart rate), the calories consumed by the two are similar, and swimming is slightly higher than running.
2. From the point of view of protecting joints, swimming can reduce the pressure on waist joints and knee joints. These two joints are most likely to be damaged by overweight people. The swimming posture determines that these joints do not need to be impacted by the ground. Running will greatly increase the pressure on these two joints. But swimming too often will increase the chance of shoulder joint wear. Especially freestyle and backstroke, because these two strokes have a great rotation of the shoulder joint.
3. From the overall weight loss effect, swimming, especially swimming in cold water, is stimulated by cold, which will protect the body from storing fat to keep warm, thus causing a great increase in appetite after exercise, and then unconsciously increasing calorie intake. Therefore, the overall fat reduction effect is not as good as running. Unless you stay awake and control your appetite. Or you have the habit of keeping a diet diary. Of course, this requires a strong will to complete.
2. Advantages and disadvantages of swimming and jogging.
Swimming is a whole-body exercise. It is reasonable to swim in the water for 1 to 1 half an hour every day when you are well prepared for activities on the road. If you swim too long and exercise too much, your body will consume more fat and your appetite will increase accordingly. If you control your appetite, swimming for a long time will cause hypoglycemia, dizziness and nausea.
A recent study in Britain relieved these people of their troubles: instead of "the more you exercise, the more you eat", jogging is a sport, and you can achieve the effect of exercise without eating or drinking after exercise.
Experts pointed out that in addition to choosing sports, the intensity of exercise is also very important for energy consumption and hunger after exercise. For example, people who want to lose weight may not achieve the expected effect with a large amount of exercise. British scholars have found that after jogging, swimming and other different sports, people's hunger is different, and the types of food they want to eat are obviously different. For example, people usually don't feel hungry after jogging. They just want to eat fruits and other foods that contain a lot of water but are not easy to fill their stomachs. But after swimming, I usually feel hungry and want to eat some food with high fat content. In addition, if you swim in cold water, people will feel hungrier and want to eat high-fat food; Running in warm weather is the opposite. Experts point out that hunger after exercise is directly related to energy consumption. The greater the energy consumption, the more the body needs to replenish energy, and the stronger the hunger, which is also a kind of self-protection of the body.
Generally speaking, people who exercise moderately will not feel hungry. However, if the intensity of exercise is relatively high, people after exercise will easily feel hungry and eat more. Swimming, for example, consumes more energy than brisk walking and jogging in the same period of time. Therefore, the same exercise, different intensity to achieve different goals. If thin people want to exercise, they must increase their intensity; People who want to lose weight should exercise properly, and don't feel hungry after exercise. Instead, eating too much is counterproductive.
In addition, the diet after exercise is also particular. Experts remind people that after exercise, they should drink more water and drink more times, and the water temperature should not be too cold. At the same time, we should pay attention to supplement sugar and electrolyte, so the food after exercise should be mainly carbohydrates. Generally speaking, if the exercise time does not exceed 1 hour, then the diet can follow the usual standards. Judging from the time to start eating after exercise, if the intensity of exercise is relatively high, it is best to eat about 45 minutes or more after exercise. If the intensity of exercise is not great, you can eat about half an hour after exercise.
In other words, both have advantages and disadvantages. It is best to choose a variety of methods, which can reduce the side effects on the body and increase the interest of training. Which is the main and which is the auxiliary? Only by focusing on what you are most interested in and like can you complete the long and arduous cause of losing weight.
3. You can lose weight without going to the gym
1. Please turn off the TV remote control when eating.
Don't get me wrong, this is not the time for radiation ~ A new study abroad shows that people who eat in noisy or noisy environments are unlikely to really taste the subtle taste of food. This has caused two results. First of all, you will unconsciously eat more food while watching TV. Secondly, it is difficult to taste the real taste of food, that is, eating too fast. Under normal circumstances, breakfast should be about 20 minutes, and lunch and dinner should be controlled at 30-40 minutes. And friends with TV on, can you recall whether a meal is often finished in ten minutes? So, turn off the TV and enjoy your food.
Don't eat on the table.
For white-collar workers, many people bring their own lunch or order takeout, and eat while watching the drama at noon with their computers on. Some friends are too busy to eat at their desks. According to a study published in the American Journal of Clinical Nutrition, people who eat in front of the computer are often "upset" and it is difficult to remember what they ate. So, at lunch time, you'd better go to the restaurant and have a good meal.
Eat some fruit or snacks before shopping.
If you go shopping with an empty stomach, you may not be able to resist the temptation of delicious food and buy and eat all the way. Especially in this hungry situation, it is often easier to eat unhealthy food with high fat. Eating an apple, a piece of bread or a few nuts before going shopping can help you stay away from impulsiveness and avoid eating fried chicken wings, cakes and other foods with high fat content.
4. Plan ahead and prepare a shopping list
Losing weight is closely related to daily diet. For friends who want to lose weight, shopping should not be about buying everything they see, but planning ahead and writing down the food you need on the diet list. Doing so can not only balance the diet, but also help manage the wallet. Because beautiful girls often complain to Bian Xiao, I just want to buy some vegetables and fruits. I bought a bunch of potato chips, coke and barbecue food.
When eating out, you should also study the menu carefully.
The gutter oil incident a few years ago once made people be cautious when going to restaurants, try not to eat greasy and spicy food, and study the menu every time. This is a good habit that should be kept! Don't think that you can let go of your courage and sweep away all high-calorie and high-fat foods just by going out to eat. In order to make ourselves healthier and more fit, we should pay attention to the healthy eating plan everywhere.
6. Imagine that tempting meal.
I'm full for three meals a day, and I always want to eat all kinds of snacks for afternoon tea and midnight snack. This situation can actually be called pseudo-hunger, not because of physical hunger, but because of psychological desire to enjoy the wonderful feeling of eating. The solution is that if you want to have a midnight snack and afternoon tea in addition to three meals, you might as well imagine that tempting meal in your mind, which may end your desire to eat in reality. According to researchers at Carnegie Mellon University, when you want to eat a cake, imagine that there is a huge cake in front of you. Imagine that your mouth feels so sweet after eating it last time that you don't even want to eat dinner. Then you may immediately give up the idea of eating a cake.
7. Never go on an excessive diet.
We must make it clear that the purpose of losing weight is to avoid unhealthy food with high calorie and high fat and achieve a balanced diet, rather than taking excessive dieting to achieve the purpose of losing weight. When the human body is excessively hungry, it will have an extremely bad influence on muscle tissue. Lack of necessary nutrition in the body can also lead to low blood pressure and bad breath.