Both Taiwan Province and Japan like to lose weight, and beauty lovers regard losing weight as a lifelong career, but they are afraid of improper methods and go a long way. What is the most effective way to lose weight? As it happens, the Japanese website ラキング (provisional translation: ranking) conducted a survey on more than 12000 Japanese netizens who are implementing a slimming plan, and voted for 10 the most sensible way to lose weight. The ranking shows that the intermittent fasting method, which is very popular in recent years, is also very popular in Japan, but it ranks only sixth in terms of goodwill. What is the most impressive diet? The voting results of the leaderboard are as follows. People at 10 eat a meal every day, which is a hard way to lose weight, but the effect is satisfactory to many Japanese netizens. Someone shared "I lost weight 10 kg by this method" and "Sometimes I am so busy that I only eat one meal a day that I really lost weight". However, if you limit your food intake excessively, you will easily break the rules and gain weight, and those who are fat may be even worse. If fat accumulates in the internal organs, it will also affect the body function, which is not worth the loss. Some Japanese netizens list the disadvantages of one meal a day as "may lead to constipation", so I suggest you not try it easily. A normal diet is still very important! Jiang Kunjun, vice president of research at Taoyuan Minsheng Hospital, once pointed out that if you don't eat for a long time and there is nothing in your stomach, your gallbladder can't expel bile and help digestion. If bile is not excreted in the gallbladder for a long time, gallstones are easy to form; If gallstones are serious, it may cause symptoms such as acute cholecystitis and acute cholangitis, and even be fatal in severe cases. Never ignore them. (Editor's recommendation: Is it boring just to have a full stomach? Ignoring the symptoms of gallstones can be fatal. (pancreatitis) No.9 change the order of eating. Most people don't pay attention to what to eat first, then what to eat. However, in recent years, some experts argue that they can follow a fixed diet order to help them lose weight. For example, Hong Jiande, chief physician of the Department of Metabolism, Shu Tian Urology Ophthalmology Clinic, advised his patients to eat meat first, then vegetables, and finally carbohydrate food, which can reduce blood sugar fluctuation and further reduce fat accumulation. (Editor's recommendation: Take the first bite to control blood sugar? No! Famous doctor Hong Jiande: Eating meat first is better to control sugar) This little step of skimming has been praised by many Japanese netizens because it is very simple: "Other methods of losing weight are very uncomfortable, and only this method can be easily done." "As long as you follow the order, you can eat any food." However, after all, most netizens think that the focus of weight loss is still on total calorie intake. This method may only rank ninth because of its limited slimming effect. No.8 Abdominal Breathing Diet Nowadays, many people advocate using abdominal breathing to keep fit. In recent years, Miki Ryosuke, a famous Japanese artist and weight loss expert, found that abdominal breathing can lose weight. Ryosuke shared that as long as you keep doing 7 Charlie breathing exercises for 2 minutes every day, you will successfully lose 30 kilograms, and the effect is amazing. Ryosuke's breathing diet is very simple: steps: stand up, tighten your hips and concentrate on breathing. Step forward with one foot and focus on the other. Put your hands above your head and take a deep breath for 3 seconds. Exhale forcefully for 7 seconds with the power of "abdomen"; Open your hands to the left and right, and then feel the muscles of your whole body start to exert their strength. After exhaling, do it again. Japanese netizens seem to be very satisfied with the effect of abdominal breathing: "Eliminating visceral fat is super effective!" Abdominal breathing combined with yoga is really effective. It can help defecation. Taiwan Province myofascial acupuncturists Lin Wancheng and Zheng Hongde mentioned in their book "Muscle Fascia Relaxation and Stretching Method (Revised Edition)" that abdominal breathing can promote brown adipocytes with fat-reducing metabolic function to secrete pyrogens to reduce fat (fat can be divided into white fat and brown fat, of which brown fat only accounts for 5% of the whole body, but it accounts for 80% of the fat-reducing metabolic function). Although abdominal breathing can not effectively reduce body surface fat, it seems to have no effect, but it can accelerate metabolism and effectively eliminate visceral fat. The 7th Running to Lose Weight The running trend of people in Taiwan Province Province has been going on for several years, and various running competitions or activities are held every year. Running is a good aerobic exercise, which can help burn fat and shape a slim figure. As we all know, actresses Chen Yihan and Zhang Junning both like running. They both use running to keep fit. Japanese netizens shared, "Although it is very tired, the heat consumption is amazing! And running outdoors will make you feel better. "Running looks easy, but it can effectively burn calories. The national health department has published a comparative table of calories consumed by various sports within 30 minutes. As long as you persevere, jogging consumes a lot of calories. Heat Consumption (Calories) Table Tennis 159 Tennis 186 Roller Skating 240 Skipping (60-80 laps/min) 270 Jogging (145 m/min) 282 Boxing 342 Breaststroke 354 Freestyle 525 If you don't exercise and run regularly, you will easily get tired. First, you need to do it in order. Guo Fengzhou, a member of the Technical Committee of the International ultramarathon Association, suggested that beginners need not start from "running" but from "walking". Walk more than three times a week, and after a few weeks, you will feel that the muscle strength and endurance of the lower limbs have made great progress, and you will naturally run. Then, they will gradually increase the difficulty from 3 kilometers and 5 kilometers, adopt conservative principles, and gradually strengthen their physical fitness. After all, no matter what method or plan you use, you must have willpower to exercise, otherwise it is easy to break your skills! Both Taiwan Province and Japan like to lose weight, and beauty lovers regard losing weight as a lifelong career, but they are afraid of improper methods and go a long way. What is the most effective way to lose weight? As it happens, the Japanese website ラキング (provisional translation: ranking) conducted a survey on more than 12000 Japanese netizens who are implementing a slimming plan, and voted for 10 the most sensible way to lose weight. The ranking shows that the intermittent fasting method, which is very popular in recent years, is also very popular in Japan, but it ranks only sixth in terms of goodwill. What is the most impressive diet? The voting results of the leaderboard are as follows. People at 10 eat a meal every day, which is a hard way to lose weight, but the effect is satisfactory to many Japanese netizens. Someone shared "I lost weight 10 kg by this method" and "Sometimes I am so busy that I only eat one meal a day that I really lost weight". However, if you limit your food intake excessively, you will easily break the rules and gain weight, and those who are fat may be even worse. If fat accumulates in the internal organs, it will also affect the body function, which is not worth the loss. Some Japanese netizens list the disadvantages of one meal a day as "may lead to constipation", so I suggest you not try it easily. A normal diet is still very important! Jiang Kunjun, vice president of research at Taoyuan Minsheng Hospital, once pointed out that if you don't eat for a long time and there is nothing in your stomach, your gallbladder can't expel bile and help digestion. If bile is not excreted in the gallbladder for a long time, gallstones are easy to form; If gallstones are serious, it may cause symptoms such as acute cholecystitis and acute cholangitis, and even be fatal in severe cases. Never ignore them. (Editor's recommendation: Is it boring just to have a full stomach? Ignoring the symptoms of gallstones can be fatal. (pancreatitis) No.9 change the order of eating. Most people don't pay attention to what to eat first, then what to eat. However, in recent years, some experts argue that they can follow a fixed diet order to help them lose weight. For example, Hong Jiande, chief physician of the Department of Metabolism, Shu Tian Urology Ophthalmology Clinic, advised his patients to eat meat first, then vegetables, and finally carbohydrate food, which can reduce blood sugar fluctuation and further reduce fat accumulation. (Editor's recommendation: Take the first bite to control blood sugar? No! Famous doctor Hong Jiande: Eating meat first is better to control sugar) This little step of skimming has been praised by many Japanese netizens because it is very simple: "Other methods of losing weight are very uncomfortable, and only this method can be easily done." "As long as you follow the order, you can eat any food." However, after all, most netizens think that the focus of weight loss is still on total calorie intake. This method may only rank ninth because of its limited slimming effect. No.8 Abdominal Breathing Diet Nowadays, many people advocate using abdominal breathing to keep fit. In recent years, Miki Ryosuke, a famous Japanese artist and weight loss expert, found that abdominal breathing can lose weight. Ryosuke shared that as long as you keep doing 7 Charlie breathing exercises for 2 minutes every day, you will successfully lose 30 kilograms, and the effect is amazing. Ryosuke's breathing diet is very simple: steps: stand up, tighten your hips and concentrate on breathing. Step forward with one foot and focus on the other. Put your hands above your head and take a deep breath for 3 seconds. Exhale forcefully for 7 seconds with the power of "abdomen"; Open your hands to the left and right, and then feel the muscles of your whole body start to exert their strength. After exhaling, do it again. Japanese netizens seem to be very satisfied with the effect of abdominal breathing: "Eliminating visceral fat is super effective! "Abdominal breathing combined with yoga is really effective" and "can help defecation". Taiwan Province myofascial acupuncturists Lin Wancheng and Zheng Hongde mentioned in their book "Muscle Fascia Relaxation and Stretching Method (Revised Edition)" that abdominal breathing can promote brown adipocytes with fat-reducing metabolic function to secrete pyrogens to reduce fat (fat can be divided into white fat and brown fat, of which brown fat only accounts for 5% of the whole body, but it accounts for 80% of the fat-reducing metabolic function). Although abdominal breathing can not effectively reduce body surface fat, it seems to have no effect, but it can accelerate metabolism and effectively eliminate visceral fat. The 7th Running to Lose Weight The running trend of people in Taiwan Province Province has been going on for several years, and various running competitions or activities are held every year. Running is a good aerobic exercise, which can help burn fat and shape a slim figure. As we all know, actresses Chen Yihan and Zhang Junning both like running. They both use running to keep fit. Japanese netizens shared, "Although it is very tired, the heat consumption is amazing!" And running outdoors will make you feel better. Running looks easy, but it can effectively burn calories. The national health department has published a comparative table of calories consumed by various sports within 30 minutes. As long as you persevere, jogging consumes a lot of calories. Heat Consumption (Calories) Table Tennis 159 Tennis 186 Roller Skating 240 Skipping (60-80 laps/min) 270 Jogging (145 m/min) 282 Boxing 342 Breaststroke 354 Freestyle 525 If you don't exercise and run regularly, you will easily get tired. First, you need to do it in order. Guo Fengzhou, a member of the Technical Committee of the International ultramarathon Association, suggested that beginners need not start from "running" but from "walking". Walk more than three times a week, and after a few weeks, you will feel that the muscle strength and endurance of the lower limbs have made great progress, and you will naturally run. Then, they will gradually increase the difficulty from 3 kilometers and 5 kilometers, adopt conservative principles, and gradually strengthen their physical fitness. After all, no matter what method or plan you use, you must have willpower to exercise, otherwise it is easy to break your skills! In recent years, some experts argue that long-term fasting has a significant fat burning effect. This method can make you stop dieting all day and just concentrate on eating for a while. The threshold is low and effective, so the society gradually blew up the trend of "intermittent fasting" For example, Wu Kangren, winner of Admiralty, used intermittent fasting to control her weight, while actresses including Joanne and Yang Mi believed in intermittent fasting. (Editor's recommendation: Wu Kangren is 30kg fat, warning fatty liver! Intermittent fasting is successful. After fasting for a period of time, the body will consume liver sugar, and then use fat as energy to convert fat into glucose for the body to use. This is the principle that intermittent fasting can reduce fat. There are many ways to achieve this, some are fasting for two days a week, and some are fasting within one day. In recent years, the fast method of 168 is popular in Taiwan Province province, that is, one day. The new Enand medical journal (one of the most prestigious authoritative magazines in the world) provides an introductory menu of intermittent fasting to help beginners who want to try to adapt. First month: Choose five days a week to eat within 10 hour. The second month: choose to eat within 8 hours 5 days a week. The third month: choose five days a week to eat within six hours. Fourth month: eat five days a week. No matter how much you eat, if you break the routine and eat snacks between meals, everything will be wasted. After all, snacks are mainly delicious, and the delicacy of snacks often comes from high sugar. There is a school of dieters who simply give up snacks as the core; Eat three meals a day normally, but abstain from all snacks and drinks except dinner. Although the method is simple, Japanese netizens have affirmed this method. This method also requires a certain amount of willpower. "ラキング" website suggests that you can brush your teeth when you want to eat, which can reduce your appetite. Before, everyone was most afraid of eating oil. Now it is found that the contribution of sugar to fat meat is also a major source of obesity. Many celebrities have begun to advocate the principle of eating less carbohydrates (carbohydrates are also called "sugar", starch and sugar are carbohydrates), and some even advocate not eating starchy foods. The reaction of Japanese netizens to this way is polarized. Although it will definitely have an effect in a short time, they are also afraid that their weight will rebound in the future. Huang Lulu Luziyin, a well-known host, is an "anti-spokesperson" for fasting starch to lose weight, because she tried not to eat starch for a while, but her mood was greatly affected, and she soon couldn't hold on. Therefore, she warned: "If you don't eat starch, you will really lose weight soon." . (Editor's recommendation: The whole person has become smaller! Reducing unnecessary carbohydrate intake is the right direction, but if you eat too little or not at all, it will be counterproductive. Xiao Jiejian, the attending physician of weight management in Sanshu Jinying Clinic, said that it is still necessary to supplement starch with low glycemic index, such as brown rice, sweet potatoes and beans. But pay attention to the total amount, preferably 1/4 plate, or 30 ~ 50% of the total heat. "When losing weight, starch is actually more important than we thought. We can actually seize the opportunity to eat what we want at the right time. For example, after exercise, especially after muscle strength training, it is the best time. At this time, the starch intake will become liver sugar for muscle and liver storage. Carbohydrates, such as starch, are one of the raw materials of body form muscle. Especially if you don't take starch after a lot of high-intensity aerobic exercise, it will cause muscle loss and metabolism decline, and the result may be more and more body fat. If you are not hungry in the morning, you can start eating starch at lunch. The larger the storage space of liver sugar, the less the proportion of starch that is eaten becomes fat. Sleep consumes glycogen, but it does not move glycogen in muscles. Supplementing protein in the morning and eating starch after exercise can also increase the muscle's ability to store liver sugar, thus reducing the production of body fat. The third fitness, training core muscle groups In recent years, the trend of fitness has become more and more prosperous, and many experts advocate training core muscle groups. Although diet-based diet can lose a lot of weight in a short time, it is easy to rebound if you stop; If you exercise your core muscles, you may not have a significant effect in the short term, but you will not gain weight easily. Why? Dr. Chen Junguang, a family physician, said that the basic metabolic capacity of human body is closely related to body weight, and muscle itself is the tissue that consumes calories, so people who exercise regularly will burn more calories if they have more muscles. Cai Mingxi, a metabologist, also said that muscle training not only helps to lose weight, but also makes the body more three-dimensional and beautiful; He suggested that people who want to lose weight should not only do aerobic exercise. The ratio of muscle strength training to aerobic exercise is about 2: 1 ~ 3: 1, and muscle strength training should be 2 ~ 3 times that of aerobic exercise. In short, through fitness and muscle training, you can not only increase your muscles to help you burn calories, but also limit your food intake, so that you don't have to lose weight hungry, which is healthier and more natural. No.2 sugar-restricted diet sugar is a carbohydrate and the main source of calories, such as staple foods such as noodles and rice, as well as refined sugar such as fructose and sucrose. Carbohydrate supports most of the calories needed in general life, but if it is consumed too much, it can be easily converted into fat, especially now that life is full of high-sugar snacks and drinks, people are more likely to consume too much carbohydrate. Japanese netizens shared that they lost weight half a year after sugar restriction 10 kg; In recent years, Alyssa Chia, who achieved another career peak with Our Distance from Evil, also kept her figure and frozen age with a sugar-restricted diet. Unfortunately, the success of others does not mean that they will succeed. If you are used to eating high-sugar snacks and like starchy foods, it is difficult to limit the success of sugar. Zhao, Dean of the Health and Nutrition Consultation Center, shared several ways to gradually limit sugar in the book "Dietitians' Suggestions on Reducing Sugar Life". For example, people who like to drink can cut grapes, blueberries and Liu Ding into pieces and add them to water to make "fruit water" instead of extremely unhealthy high-sugar drinks; However, it is suggested that sweet potato, pumpkin, corn and other rhizomes should be used instead of white rice with high glycemic index, and bread and other carbohydrate sources with high glycemic index should be gradually quit to gradually achieve the purpose of limiting sugar. (Editor's recommendation: draught is really lucky! You can eat it before and after meals, but eating four kinds of fruits on an empty stomach hurts your stomach. Some Japanese netizens reminded us that while limiting sugar, we should pay attention to the intake of other nutrients, such as vitamins and protein, so as to maintain the balance of nutrients needed by the body. No.65438 +0 Walking Diet The first diet in the eyes of the Japanese can be said to be "unpretentious". No money, no diet, no loss of social life. Walking every day is the easiest way to lose weight. Public transportation in Japan is developed, and most people are used to commuting to school by means of transportation, so they often walk. Although going to the gym can effectively burn fat, high-intensity exercise is difficult to sustain; In contrast, although walking consumes less calories, it is a daily exercise. As long as you give up motorcycles, cars and other means of transportation and spend more than ten minutes walking every day, you will have remarkable results in the long run. Even if you just walk for ten minutes, you can achieve a good weight loss effect as long as you walk well. Ji Yun Nan, a Japanese doctor of medicine, pointed out in his book "Dr. Nan Yun lost weight in 7 days: 20 years younger and thinner 15 kg" that as long as you walk in the right posture, even if it takes only 5 minutes, you can achieve the effect of walking 10,000 steps. The secret of trying to increase the effect of walking to lose weight is to walk with style and style like a star. First take a deep breath, try to hold out your chest, and then try to narrow your abdomen. South Ji Yun said that this kind of breathing will unconsciously use the muscles between the chest ribs and the diaphragm to exercise the deep abdominal muscles; Another key point is to take the biggest step and walk at the fastest speed. This way of walking, it only takes 5 minutes to have great exercise intensity and reduce visceral fat. References: