1, the diet to lose weight should conform to the "three lows and none", that is, low sugar, low salt, low fat and no alcohol. About the arrangement of three meals: breakfast should be full and nutritious; For lunch, you can eat more fresh vegetables, bean products and meat containing protein and have a balanced diet. Eat less in moderation and have a light dinner.
2. During weight loss, you need to cooperate with proper exercise, especially aerobic exercise, in order to lose weight more effectively.
Exercise:
Exercise should be effective, first, the intensity should be enough, second, the time should be enough, and third, diet and exercise should be well coordinated.
1), if the exercise heart rate reaches the range of fat burning exercise heart rate (fat burning exercise heart rate calculation), it can be roughly judged that the intensity of this exercise is enough to directly burn fat;
2) Only by exercising for more than 20 minutes can you burn fat directly.
3) There should also be coordination in diet: First, the dietary calories should not be too high, and it can also provide the energy needed for physical activities; Second, dietary nutrition meets the needs of the body, especially to ensure adequate protein, so as to synthesize muscles and increase muscle strength during exercise; Third, the diet before and after exercise conforms to the principle of "mint 123"-rest after exercise 1 hour before eating; Supplement a small amount of digestible food 2 hours before moderate and high intensity exercise; You need to rest for 3 hours after dinner to do aerobic exercise. For details, please refer to Mint Course: Diet before and after Exercise.
Only by exercising for a certain period of time can we fully burn fat and help lose weight.
Mint fitness expert group