Lose weight breakfast
The first meal of the day, which is also the simplest meal, is an important meal. Generally, the combination that is more conducive to weight loss is: coarse grains+protein food+vegetables/fruits. This combination can not only ensure the energy demand and satiety in the morning. Coarse grains: sweet potato, purple potato, corn, yam, potato, etc. Protein food: eggs, skim/low-fat milk, yogurt, sugar-free soybean milk; Vegetables: small tomatoes and cucumbers; Fruit: Low-sugar fruit is the main product. It can also be served with some nuts.
lunch
Lunch is difficult to control, especially the use of food additives such as cooking oil and salt, so if you eat out, you need special patience. It is best to bring your own lunch.
If you eat out, vegetables are necessary. Be careful not to put too much oil in the selection (it is not suitable to have oil and water at the bottom of the bowl). If it is this kind of vegetable, it is better to rinse it with soup before eating. It is suggested that fish and shrimp are the first choice for food in protein, followed by chickens, ducks and geese (peeled when eating); Do not eat staple food or replace it with low-sugar fruit;
Eating at home is easy to control. The staple food is gradually reduced, and finally it is completely replaced by low-sugar fruits or meal replacement, which increases the consumption of vegetables, and the consumption of protein in food also needs to be increased. The dishes considered are: whole vegetables, steamed fish, boiled shrimp, boiled chicken, lean meat (pigs, cattle and sheep), bean products and so on. The better amount of lunch is: hungry half an hour before dinner.
dinner
The requirements for dinner are similar to those for lunch, but pork, beef and mutton are not suitable for dinner. It is recommended to eat protein food and bean products such as fish, shrimp and chicken. The better weight of dinner is the hunger before going to bed.
The menu of the recipe needs to be made according to personal circumstances, so I won't elaborate here. Next, we will explain the movement.
aerobic exercise
Exercise intensity: The bull's-eye rate during exercise is controlled at 109- 139 times/minute, and the body consumes the highest proportion of fat at this intensity.
Exercise time: exercise for more than 50 minutes each time! After 20 minutes of exercise, the body begins to use fat for energy. With the increase of time, the proportion of fat energy supply increases gradually, and the proportion of fat consumption reaches the highest in the interval of 50~80 minutes.
Exercise frequency: 4~5 times a week, the degree of improving basal metabolic rate by exercise decreases with time until it disappears, and the exercise effect almost drops to zero after 48 hours of effective exercise, so it needs to be done 3~5 times a week to achieve the best fat-reducing effect.
Choose a sport that suits you: persistence is the most important thing in sports. Only if you like sports, you will be more likely to stick to it.
Aerobic exercise for effective weight control: Choose moderate and low-intensity aerobic exercise for a long time, and your favorite exercise will be easier to persist for a long time.
Strength training
Improve basal metabolic rate, burn fat continuously, and prevent weight rebound. Increasing muscle weight helps to improve metabolism and reduce fat. Even if you don't exercise, every time you gain 1 kg of muscle, the calories you consume are equivalent to the 3 to 5 kg of fat you lose in a year.
? Reduce blood lipid and blood pressure. Regular strength training can reduce blood total cholesterol and low density lipoprotein, increase good cholesterol and lower blood pressure.
Reduce injury and pain. Muscle training can effectively resist muscle degeneration and strain, and suffering from cervical spondylosis and lumbar spondylosis is the only way to solve this problem.
The combination of aerobic and strength is better!