1, a necessary condition for burning fat
1. Exercise should reach the exercise heart rate of moderate and low intensity.
What is the moderate and low intensity exercise rhythm and how to calculate it? Here is a formula, according to which you can calculate the heart rate of low-intensity exercise for yourself.
Formula: Heart rate of moderate and low intensity exercise =(220- age) ×60%——(220- age) ×80%.
For example, for a 20-year-old person, the heart rate of moderate and low intensity exercise is (220-20) × 60%-(220-2) × 80%, that is, 120- 160 times, which means his heart rate of moderate and low intensity exercise is 120.
Moderate and low intensity exercise fat has a higher energy supply ratio, consumes more fat in unit time, and has the best weight loss effect. In low-intensity exercise, although the proportion of fat energy supply is the highest, the exercise intensity is low, and less fat is consumed in unit time. High-intensity exercise mainly depends on glucose function, and fat function accounts for a small proportion, which is not conducive to the decomposition and consumption of fat. In addition, obese people have poor physiological function, and it is usually difficult to endure high-intensity exercise in the early stage of exercise to lose weight.
2. Moderate and low intensity exercise should last for more than half an hour.
The second important condition is that the exercise with low intensity and heart rate should last for more than 30 minutes to achieve the purpose of burning fat. Because glycogen is burned first in the early stage of exercise, when the consumption of glycogen is almost the same, the proportion of fat burned in the later stage will gradually increase, so the longer the moderate intensity exercise lasts, the more fat will be burned. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat.
3. Moderate and low intensity exercise must be the exercise of large muscle groups.
That is, jogging, swimming, aerobics and other sports, so as to effectively and comprehensively lose body fat.
Mahjong, for example, is a typical small muscle group sport. Because of nervousness and other factors, some people can play mahjong at a medium or low heart rate, and it can last for a long time, more than 20 minutes. But because it is not the exercise of large muscle groups, it can't achieve the effect of reducing fat. In addition, the passive movement caused by the skimmer is also the movement of small muscle groups, which can never achieve the purpose of reducing fat.
In short, there is no shortcut to healthy weight loss, and fitness exercise is the first choice. Follow the above three conditions, and your weight loss may be fruitful. In addition, don't rely too much on external factors (diet pills, weight loss equipment) to lose weight, otherwise it will be self-defeating, so have you been running around in the weight loss map?
2, autumn weight loss methods
1, eat breakfast normally, don't eat greasy food, such as eating a banana with only 8 calories to fill your stomach.
Recently, there are more and more people who don't eat breakfast. Breakfast is the energy source of the day. Therefore, bananas, which can maintain energy immediately and for a long time, become the most suitable food for breakfast. In addition, because bananas are low-calorie foods, even people who are losing weight can enjoy them with confidence.
2. I like China cooking food, such as boiled vegetables, fish, shrimp, chicken and so on.
For example: Do you like cooking with water? Many people will say no, it's so tasteless! If I told you that boiled shrimp, steamed fish and boiled chicken are all boiled dishes, would this reminder make you change your view on boiled dishes? Boiled vegetables are not only delicious, but also reduce calories and nutrient loss because of less seasoning, which can also accelerate human metabolism, replenish physical strength and accelerate fat consumption!
3. Stir-fry with low-fat vegetable oil, or spray oil with a watering can when cooking, and don't pour it out.
Cooking with low-fat oil or spraying oil with spray can minimize the fat content and calories of fried food, so that the oil intake is greatly reduced, thus making your stomach burden lighter and lighter.
4. If you want to eat steak or meatballs, you'd rather use grilled ones than fried ones! When using ground meat, it is best to use chicken instead of beef.
Compared with pork, beef and other meats, chicken obviously has the characteristics of low fat and low calorie, and its meat quality is more refreshing and tender. Delicious dishes can be made by any cooking method and a variety of accessories, and they are rich in nutrition, which can almost become the first choice for dieters to ingest animal protein.
5. Sliced carrots, green peppers, cucumbers, cauliflower and celery can be used as snacks, and can be put in the refrigerator as snacks at any time.
Supplementary note: This kind of intestine-clearing snack is very important. Losing weight is not disrupting your life, so you must make time to lose weight. As long as you add some snacks to your daily life, you can easily keep slim. Give it a try!
6. Never eat anything after dinner.
Usually in the company during the day, I always eat something to fill my stomach. When I get home at night, even if my mother cooks a big dinner, I will never eat it for my slim figure!
7. Drink more boiled water, at least 8 cups a day, which can magically help you reduce hunger, wash away excess fat in your body and keep your metabolism running smoothly.
We often sigh like this, alas, I am really fat after drinking white water! In fact, drinking water to gain weight is caused by edema. As long as the intake of salt is reduced, the edema will gradually subside. On the contrary, if you know how to use water to lose weight, it's not far from being slim!
8. Indulge in eating and drinking once a week, and eat a chocolate cake or a box of ice cream to avoid the adverse effects of holding grudges for too long, leading to depression or appetite eruption.
Suggestion: Instead of changing the habit of eating snacks, the key is to choose foods that can keep your mouth busy without gaining weight, and learn to eat snacks reasonably, which can even make up for the lack of nutrition in dinner.
9. Have a diet meal at noon.
Suggestion: drink a box of skim milk, eat an egg and an apple. For breakfast and dinner, the principle of normal eating is seven points full, and sweets are forbidden.