How to lose weight with diet in fitness
First, diet
1, less meat and more vegetables
Medical evidence shows that amino acids in meat have side effects on human body. Eating too much meat can easily lead to excessive fat and weight gain, which is also harmful to health. Crude fiber in vegetables can promote gastrointestinal peristalsis, increase the elimination of toxins in the body and accelerate metabolism. Therefore, fruits and vegetables are the best choice for dieters.
2. Eat less sugar and more fruit.
Adults who eat too much sugar will grow too much fat, while too sweet fruits, such as pears and oranges, should not be eaten. Eating too much fructose will make their weight soar. Therefore, eating more fruits with low sugar content and high water content will reduce the probability of obesity caused by fat accumulation.
3, less salt and more vinegar
Studies have found that people who eat too much salt are more likely to suffer from stroke and kidney disease. So the daily diet should be light. Experts suggest that drinking one or two meters of vinegar every day is good for the stomach and is also good for reducing fat. People who need to keep fit and lose weight should pay more attention.
Second, exercise.
1, suggestions for adolescent women to lose weight:
Suggested types of exercise: flexibility training, coordination training, aerobic training and appropriate resistance training. Sports forms should be integrated into various activities in families, schools and communities, including play, games, outings, swimming, sports (dancing, rope skipping, strength training, physical education courses, etc. ).
Exercise intensity: medium and small intensity.
Exercise time: more than 30 minutes each time.
Exercise frequency: more than 3 times a week.
In addition, participate in sports activities suitable for age and development every day;
2, postpartum women lose weight exercise advice:
Suggested exercise types: physical training, aerobic training and resistance training.
Exercise mode:
Six months before delivery, walking, proper physical training and yoga training are recommended.
After 6 months postpartum, aerobic training and resistance training can be gradually carried out.
Aerobic training: walk no more than 4000 steps every day. Suggestion: walk for more than 10 minutes every day; Water aerobics, yoga training, physical training.
Resistance training: the main muscle training of the whole body, according to the characteristics of pregnant women, effective shaping training for legs, hips, abdomen and chest. Note: Due to the special physical condition after delivery, athletes must have professional guidance and training.
Exercise intensity: medium and small intensity.
Exercise time: more than 30 minutes each time.
Exercise frequency: more than 3 times a week.
3. Suggestions for professional women to lose weight:
Suggested exercise types: flexibility training, coordination training, aerobic training and resistance training. Exercise mode: Aerobic exercise and endurance exercise are the main methods. Such as running, fitness walking, cycling, aerobics, swimming, dancing, mountain climbing, traveling, table tennis, badminton, tennis, yoga, water aerobics, skiing, skating and equipment training.
Exercise intensity: moderate intensity, equivalent to 60-75% of the maximum heart rate; It is advisable not to feel tired the next day.
Exercise time: 30-60 minutes a day, and the daily exercise time can be calculated cumulatively.
Exercise frequency: more than 3 times a week.
It is mainly to develop good exercise habits and carry out certain sports activities every day.
Essential knowledge of basic exercise to lose weight
1, which time is the weight?
When the human body gets up on an empty stomach in the morning, it is the most relaxing time of the day. Gradually gain weight with the passage of time, and it is the heaviest in a day at night, with a difference of about 1 kg.
So when I followed john young, I said:
(1) Always choose the same weighing scale (to avoid errors between symmetries).
(2) Dressing consistency is the best
(3) Try to weigh yourself after getting up in the morning, which is a relatively direct time to reflect your weight.
(4) If it is another time, try to choose this time next time.
(5) Don't weigh yourself after drinking water and eating.
In addition, losing weight is not a simple weight loss, but more importantly, reducing fat, which is the real weight loss. It is best to use weighing scale and body fat detector at the same time.
Women will regain their weight for physiological reasons before the physiological period, so don't worry. This is a wrong weight gain. It will decrease after the physiological period.
2. Why does it hurt after training?
Muscle pain often occurs after exercise. This kind of muscle soreness does not happen immediately after exercise, but 1-2 days after exercise. What is it called in sports medicine? Delayed muscle soreness? . The pain reached its peak in 24 ~ 72 hours after exercise, and basically disappeared in 5 ~ 7 days. In addition to soreness, there is muscle stiffness, which is only tenderness. In severe cases, muscle swelling affects activities. Delayed muscle soreness may occur in any skeletal muscle after strenuous exercise, especially after long-distance running. Long-distance runners may have pain in the extensor and flexor muscles of the hips, thighs and legs. So the pain after exercise is a normal physiological phenomenon.
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