Healthy weight loss, the method is as follows
First of all, don't be superstitious about drugs. Most diet pills do great harm to the body.
1. The food is diverse, mainly cereals, and the thickness is matched;
2. Eat more fruits and potatoes; Fruit eats gold in the morning, silver at noon and copper at night. Eating fruit in the morning is the most effective for human body, which can give full play to its nutritional value and produce substances beneficial to human health. This is because, after a night's sleep, the gastrointestinal function is still activated, and the digestive function is not strong, but it needs to be supplemented with enough nutrition. At this time, eating easily digestible fruits can meet the nutritional needs of work or study activities in the morning. The digestion time of fruit is half an hour. The best time to eat is half an hour before meals. Eat only one fruit at a time. If you want to eat another type, you need to eat it half an hour later. Fruits that are not easy to eat on an empty stomach: litchi, tomato, persimmon, banana, orange, sugarcane and hawthorn.
3. Eat soybeans or soy products every day to supplement protein;
4. Eat proper amount of fish, poultry, eggs and lean meat;
5. Reduce the consumption of edible oil and have a light and salt-free diet; Do not eat raw, cold, hard, spicy and sweet food;
6. Eat too much, exercise every day and maintain a healthy weight;
7. The distribution of three meals should be reasonable, and snacks should be appropriate; For the distribution of dietary amount, if the daily amount is 10, then the healthy eating style is 5 in the morning, 3 at noon and 2 at night; The way to lose weight diet is 8 servings in the morning, 2 servings at noon and 0 servings at night. 8. Drink plenty of water every day, choose drinks reasonably, and try not to drink carbonated drinks (it will bring calcium in the body);
9. Drinking alcohol requires * * *;
10. Assist necessary physical exercise.
Be patient, persistent and persistent. Come on! Wish you success!
Question 2: How long does it take to lose weight by running in the morning? I am a fitness instructor. Let me give you some advice. Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable.
First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
There is also a squat with self-weight: the body stands straight, the feet are shoulder-width, the arms are stretched forward and shoulder-height, the core muscles are tightened, the lower back is naturally arched forward, the body is lowered as far as possible, the knees are bent backwards, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement center of gravity is on the heel rather than the toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Of course, the popular abdominal ripper on the Internet is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .
These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight. . .
Question 3: How often do you start running to lose weight every morning? Generally, jogging takes more than half an hour to lose weight because of its low consumption. The main way to lose weight is to stick to it every day.
Two important factors to lose weight are a balanced diet and persistent exercise.
About diet:
Food is diverse, mainly cereals, with thick and thin collocation; Eat more fruits and potatoes;
Fruit eats gold in the morning, silver at noon and copper at night. Eating fruit in the morning is the most effective for human body, which can give full play to its nutritional value and produce substances beneficial to human health;
Eat soybeans or bean products every day to supplement protein;
Eat proper amount of fish, poultry, eggs and lean meat; Reduce the consumption of edible oil, and the diet is light and salt-free;
Do not eat raw, cold, hard, spicy and sweet food;
Eat more, exercise every day and maintain a healthy weight; The distribution of three meals should be reasonable, and snacks should be moderate.
Question 4: Is it effective to lose weight by morning running? 1. Running time, running to lose weight, the time can not be less than 40 minutes, the best time is about 1 hour. If you can't run for 1 hour, you can jump rope or jump in place.
2. It is best not to eat for 2 hours before running, and try not to eat again after running, but you can drink some water properly. If you are really hungry, don't eat high-calorie food, you can eat some simple carbohydrates.
3, friends should know that running to lose weight is a healthy weight loss, but its process is relatively long, so be patient, so you will see the effect.
4. While exercising, we should also pay attention to a reasonable diet. You must eat a banana for breakfast, because it contains 8 calories to fill your stomach, but eating bananas on an empty stomach is not good, so it is recommended to drink a glass of milk and eat an egg. Chinese food is 1 bowl of rice (about 1-2)+ vegetables+a little meat, especially beef. But 6-8 minutes full is appropriate. Have a diet meal for dinner and drink a box of skim milk or an egg or an apple or cucumber instead of dinner. No sweets are allowed for the above three meals, lunch and dinner, and the amount of food for each meal should be controlled in advance to avoid eating too much. Eating more fibrous food is not easy to get hungry, and it is easy to keep the regular and quantitative meals. Also, don't eat fried, greasy, too sweet and salty food, because these are natural enemies to lose weight! Don't overeat and sit for half an hour after meals.
Pay attention to these and you will definitely lose weight.
Question 5: How long is the morning run effective? I want to tell you that if you just want to run for a week, don't do it, so you can lose about 3-5 pounds, but the rebound effect after stopping is very great. I'm not a sports person, but I'm on a diet now and eat very little. After half a month, I have lost a circle. At least the pants that you can't wear in summer are all fat, so you must stick to it! Be careful when you run!
Question 6: How long does it take to lose weight by running in the morning? Generally, jogging takes more than half an hour to lose weight, because the consumption is low. The main way to lose weight is to stick to it every day.
Two important factors to lose weight are a balanced diet and persistent exercise.
About diet:
Food is diverse, mainly cereals, with thick and thin collocation; Eat more fruits and potatoes;
Fruit eats gold in the morning, silver at noon and copper at night. Eating fruit in the morning is the most effective for human body, which can give full play to its nutritional value and produce substances beneficial to human health;
Eat soybeans or bean products every day to supplement protein;
Eat proper amount of fish, poultry, eggs and lean meat; Reduce the consumption of edible oil, and the diet is light and salt-free;
Do not eat raw, cold, hard, spicy and sweet food;
Eat more, exercise every day and maintain a healthy weight; The distribution of three meals should be reasonable, and snacks should be moderate.
Question 7: How long does it take to lose weight by running every morning? It takes at least 30 minutes.
Question 8: Can you lose weight by running in the morning? Where can I reduce it? It is the whole body! And you have to reach a certain time to lose weight! Don't try partial weight loss! Partial weight loss is impossible! Local muscle movement prevents fat from accumulating there, but it does not consume the formed fat. Don't confuse these two concepts. And fat can only be consumed by the whole body, with an average reduction. Don't think of yourself as a 747 or A380 airplane. Each wing has an independent fuel tank fuel supply system. The human body has not evolved this system. For example, doing 3000 sit-ups at one time will not affect the thin abdomen and waist, and its fat consumption is systemic, not local, but doing sit-ups often can prevent fat from accumulating at the waist. In other words, local exercise has only a preventive effect. So don't think of partial weight loss with thin face, chin, arms, waist, hips, thighs and legs. Don't confuse weight loss with shaping! High-intensity, high-load repetitive movements are used to train muscles and strengthen strength (such as various equipment in the gym). Never take plastic surgery training as a way to lose weight. As a result, not only did you not lose weight, but you gained a muscle. The misunderstanding is as follows: If you want to lose weight through local physical exercise, please watch! Face-lifting and chin-lifting: chewing gum or other tough food, drinking water from a bottle, etc. As a result, the muscles like the horse's face have grown out and the fat is still there! Thin arms: dumbbells, barbells, push-ups, mineral water bottles, etc. They are all local exercises, and the local muscles are very tired, but the consumption is not great. Although you have exercised that tired muscle, it is useless to lose weight! Thin waist and abdomen: sit-ups, back warping, belly warping, hula hoop, etc. This is also a local exercise. If you want to lose weight, you need to complete 2000~3000 exercises every day! Hips and thin legs are big: squat, leapfrog, jump rope, climb stairs, climb mountains and so on. Physical exertion is large, but it is difficult to sustain, and it takes less than 40 minutes. Losing weight is a dream! The standard is just a reference ~ it doesn't mean your figure is good or bad. Standard weight does not represent standard body shape! Some people say: "According to the 250-year research of XX scientists in XX country, my height and weight are the most normal and standard ..." Some people say: "My weight and height are the same as those of XXX stars (artists) ..." Reason must be rational, and the volume ratio of equal weight of fat to muscle is 3: 1. (In layman's terms, 1 kg of fat meat accounts for 3 kg of lean meat. So the same height and weight do not represent the same body shape. Fat is fat. Find a psychological balance for yourself and treat others as blind! ? Body standard does not mean that there is very little fat! Some people say, "I'm not fat, but the place here is fleshy, and the place there is baby fat …" (girls love to say so). When I was in Taekwondo Hall, there were often such girls. They look very symmetrical. When I touch them, the subcutaneous fat is thicker than the quilt, and it seems to be covered with fat directly. Baby fat? Be fat ~). A really healthy girl has a harmonious figure, even muscles and subcutaneous fat only a few millimeters thick. The feeling she comes into contact with is full of elasticity, full and round, soft but not soft, slippery but not greasy, and has a long aftertaste, which makes people fondle it ... In my eyes, this is the difference between "braised pork" and "braised pork festival"! " What? Sex maniac? Wrong ~ rogue! ? It's better to be abnormal ... ""Listen to me, I'm very wronged ~, how to give people corrective actions without contact, how to give people auxiliary flexibility exercises ... "(But I really miss that time, and now I can't eat" Sichuan white meat "... Because of my personal preference, the explanation of boys' physique omits 3000 words. ) Don't use plastic wrap or anything like that! The kind that is temporarily reduced and reused by competitive athletes before the game (judo, taekwondo, boxing, etc.). Need to weigh and grade). Sweating too much, the effect is super fast, but it only reduces water, not fat, and gains weight immediately after drinking water, but it can still give you the illusion of 2 hours. Steam bath, sauna and plastic wrap are all the same! My coach was overweight before the game, so he ran 5 kilometers in a raincoat. It was still summer and I was sweating like a pig. This method is also called "dehydration diet". The most successful way to lose weight in this way should be mummification ... exercise produces sweat, but just pursuing sweat does not mean exercise, nor does it mean consuming fat. Exercise consumes physical strength, which is provided by glycogen produced by food or fat decomposition. (There are some professional knowledge in intermediate conversion, and there are 200W-word undergraduate courses, all of which are summed up as ..............................................................................................................................................
Question 9: Is it useful to get up and run every morning to lose weight? The best time to exercise every day. Many foreign scholars have revealed that the state of human body's ability changes during the day and night. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high. This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When is exercise good? This is a controversial issue. It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise. If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. If they don't eat and exercise at this time, it will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense. The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person. Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you can't breathe during exercise, it means that you exercise too much. No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body. It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal. 37c/ ... The best time to exercise is at night. According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning. The research center surveyed 40 people aged 30 to 40. & gt