1, there is not much difference between eating steamed bread and eating bread. You don't have to eat whole wheat bread every day. It's all about carbohydrates. Just control the amount yourself. It doesn't have to be broccoli, but cucumber will do. If you can't afford beef, you can eat eggs and chicken breast. The protein content of pork and mutton is also very good. Don't think that pork and mutton are lower than beef and chicken in protein. 2. There are many ways to be aerobic. We don't need to climb the mountain. When we want to play a game, we all climb stairs with oxygen or climb on the treadmill without running a few kilometers. Some people say that climbing stairs hurts your knees. After all these years, my knees are fine. I climbed the stairs and went downstairs to take the elevator. 3. If you want to lose weight, you will lose weight by halving carbohydrates. If you find it difficult, step by step, then the first step is to reduce carbohydrates at night. After a while, the second step is to reduce the carbohydrates in the morning and then adapt to it for a while. The third step is to reduce carbohydrates at noon. Don't miss dinner. Skipping dinner is harmful to your health. 4. If you are really greedy, you can have a high fever twice a week, and if you are not fat, you can eat it twice again. Don't be afraid. Fitness has nothing to do with self-discipline, but a habit and hobby, just like playing games, except that some people like to play games while others like to sweat in the gym. 6, small belly is the most difficult to reduce. Abdominal fat is the most difficult to lose, and the only way is to reduce abdominal fat by losing weight all over. When your weight drops 10%, your belly fat can only be reduced by 30%. 7. The most basic food list for fitness. ① protein (chicken breast, lean beef, eggs, fish). ② Vegetables (such as broccoli, asparagus, celery, green vegetables, green peppers and tomatoes). ③ Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc. ). Do you understand? Don't forget when shopping! 8. The zero-fat foods you see are generally high in sugar; Similarly, the 0 sugar foods you see are generally high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious. 9. Juice won't be healthier, but it will have a higher calorie density, which will make you fatter. 10, I can't find abdominal muscles when doing sit-ups. When your body fat rate is low, it will naturally come out. 1 1, if the duration exceeds 3 minutes, it is even aerobic exercise, but the duration is 40-60 minutes, which is relatively more cost-effective. 12, the bottleneck period of fitness should have nothing to do with you. Generally speaking, the bottleneck period is relative to improving the performance of professional athletes. 13, people who exercise are "all poisons will not invade" and will not catch a cold. Although fitness can improve the physical quality and immunity of individuals, it does not mean that they will not get sick, but their resistance will be stronger than that of ordinary people. If fitness people have bad habits, such as taking a bath immediately after fitness and blowing hair with bare arms immediately, then it is easy to catch a cold! 14, sweat is fat tears? In fact, when we exercise, fat will be converted into carbon dioxide and water. Carbon dioxide will be excreted through breathing, water will be integrated into the circulatory system, and then excreted through urine or sweat. Therefore, most of the meat we lost turned into water and carbon dioxide! Sweating is because the body temperature rises during exercise. In order to maintain body temperature, the body needs to regulate body temperature by sweating! So sweating is not directly related to losing weight, or just sweating in the sauna every day!