Theoretically, as long as the negative balance of energy is maintained, the effect will be achieved, just the length of time required. Reasonable nutrition and proper energy control are prerequisites for weight loss. However, although we have lost weight through improper dieting methods, there are also many adverse physical reactions, such as dizziness, nausea, anemia, constipation, insomnia, physical weakness and difficulty in maintaining normal work and life.
For people who are overweight or obese, we should first set an ideal goal of reducing fat, and the weekly weight loss should not exceed 1.5 ~ 2.0 kg. Losing weight too fast not only leads to dehydration and slimming, but also the effect of reducing fat is not consolidated. The general principle of food intake during weight loss is a balanced diet with low calorie, high protein, low fat, low sugar, low salt, high vitamins and trace elements. Mildly obese people don't need to strictly control their food intake for three meals a day, mainly to limit the sugar and fat components in their diet, so that the total calories per day are lower than their consumption.
Moderately obese people should strictly limit their food intake, and the daily total energy intake should be between 1500 ~ 2000 kcal (male) and 1200 ~ 1500 kcal/female. According to this standard, the daily calories can be reduced by 1000kcal/, the accumulated weight can be reduced by 7000kcal/ in one week, and the weight can be reduced by 0.5 ~ 0.75 kg. In the food structure of China residents, staple food is the main food with more calories. During the weight loss period, you can start by losing 2 ~ 3 staple foods every day, and you can start by losing 3 ~ 5 staple foods for those who eat a lot, and then adjust according to the reaction. The daily intake of heat source food is reasonably controlled by dietary catering software, and foods with high fat content and edible oil are strictly restricted.
The total calorie intake of severely obese people should be limited to the lowest physiological level, 1000 ~ 1200 calories/day. Methods Short-term starvation therapy and intermittent starvation therapy can be used. In short, when arranging diet to lose weight, we should remove the fattening food, and at the same time ensure the integrity of nutrients and avoid nutrient deficiency. If the daily calorie intake is lower than 1000kcal/, pay attention to supplement other nutrients.
How to consume more energy, exercise is the best solution-exercise can improve the metabolic rate of the human body. When people do regular physical exercise, their skeletal muscles will become stronger. Usually in a quiet state, skeletal muscle mainly relies on burning fatty acids to provide energy, and rarely uses muscle glycogen as energy. Therefore, as long as you have strong skeletal muscles, even in quiet conditions (such as resting, watching TV or sleeping in bed, etc.). ), skeletal muscle still consumes fat for energy. When it comes to losing weight, we should consider the form, intensity, duration and frequency of exercise.
There are different opinions on various methods of losing weight, but the method of losing weight by exercise is generally recognized, but there are differences in the way, duration and frequency of exercise. Generally speaking, the greater the amount of exercise, the longer the exercise time and the more fat you consume, the more obvious the weight loss effect will be. Commonly used methods include aerobic jogging, aerobics, swimming and other forms of exercise. Sports science research shows that alternating exercise is more conducive to controlling weight and achieving the effect of losing weight. Do it alternately with two or three forms of exercise in order to keep fit and burn fat. In other words, you don't have to do only one kind of activity, such as swimming, running or cycling, but two or three kinds of activities alternately. You can even combine anaerobic strength exercises to get a comprehensive exercise effect.
At present, alternating exercise is generally carried out in the following ways: (1) aerobic exercise and anaerobic exercise are alternately carried out. Improve muscle mass and increase basal metabolic rate through anaerobic exercise. Aerobic exercise can improve cardiopulmonary function and increase energy consumption. For people of all ages, anaerobic exercise (generally refers to strenuous exercise such as weightlifting, push-ups and short-distance sprints) can be combined with aerobic exercise (generally refers to slow and gentle exercise such as walking, Tai Ji Chuan, jogging and cycling). (2) Alternating different forms of exercise, you can walk slowly first, then ride a bike or swim. Running is mainly the activity of muscles in the back of legs, swimming is the activity of arms, upper back and shoulders, and cycling belongs to the activity of muscles in the front of legs. Through the alternate movement of different skeletal muscles, the upper and lower limbs can get balanced exercise, and at the same time, local muscle fatigue can be avoided. The duration of various exercises can vary from person to person. The principle is that the longer you exercise, the more fat you burn. The more muscle groups used, the more fat consumed, and the more obvious weight loss effect.
Regarding the choice of exercise intensity, if you exercise effectively, you must calculate your target heart rate range. If you want to consume more fat during exercise, you should control the exercise heart rate within the lower limit of the target heart rate. You can make more use of fat to supply energy during exercise, which is beneficial to reducing fat.
If a person loses weight through exercise, it may be easy to achieve the ideal weight loss effect by reasonably calculating how many calories he consumes through exercise and controlling part of heat energy in combination with dietary energy. For example, a 70kg man wants to lose 5kg in two weeks. According to relevant data, he needs to lose 1250kcal/ calorie every day. If he jogs for 60 minutes through extra exercise every day, he can consume 483 kcal (0.115x70x60) of calories. However, if you simply control your diet, it will often lead to other adverse symptoms such as insufficient nutrition intake.
In addition to increasing exercise consumption, diet adjustment is also an important measure to reduce fat. The calorie intake is lower than the required amount, and the supply of protein, inorganic salts and vitamins is sufficient. Reduce staple food and oily non-staple food in dietary measures. By choosing proper exercise and combining with diet control, the effect of losing weight will be more ideal. Weight control is a lasting process. Don't expect too many miracles to happen in one exercise.
MET means energy metabolic equivalent, transliterated as Mette, which refers to the multiple of metabolic rate during exercise and resting metabolic rate. 1 MET means that per kilogram of body weight, engaging in 1min consumes 3.5mL of oxygen, and its activity intensity is called1met (1met = 3.5 ml/kg.min). Usually, a person consumes 3.5mL of oxygen per kilogram of body weight per minute in a quiet state, so the corresponding energy consumption when consuming 3.5mL/kg.min of oxygen is expressed as 1 MET.
A 5 METs activity means that the oxygen consumption during exercise is five times that at rest. MET is used to express the relative energy metabolism level of various activities, and it is also another method to express exercise intensity besides heart rate and conscious exercise intensity. Usually less than 3 meters is low-intensity exercise, 4 ~ 6 meters is moderate-intensity exercise, and more than 7 meters is high-intensity exercise.
The table below shows the metabolic equivalents of different exercises. The net metabolic equivalent can be calculated according to the metabolic equivalent value, so as to further calculate the energy consumption of exercise.
Net METs)= total Mets- 1 Met (metabolic equivalent at rest)
When someone takes part in a sport, the energy consumption per unit time is calculated as follows:
Energy consumption (kcal/min) = (net metabolic equivalent NetMETs×3.5× body weight kg)/200.
For example, classmate Zhang (male), weighing 80kg, likes outdoor running (flat ground) very much. He usually runs at a speed of 8.4 km/h for 30 minutes at a time. He wants to know how many calories he can eat at a time.
First consult the table and calculate the net metabolic equivalent of his running, as shown below:
9 METs- 1 METs=8 METs
30×(8 mets×3.5×80)/200 = 336 kcal.
That is, he runs for 30 minutes at a time and consumes 336 kilocalories.