I personally think that exercise is always the best way to lose weight. Here are some suggestions that I hope will be useful to you:

Introduction to sports diet:

Exercise is the healthiest way to lose weight, but it can't be immediate. Therefore, the exercise must be persistent, and you can only burn it by walking for an hour or jogging for twelve laps (half an hour) in the stadium of National Taiwan University. This is the difficulty of losing weight through exercise. What's more, after exercise, the appetite is wide open, and the input of food calories will unexpectedly exceed the calories consumed during strenuous exercise. So many people gain weight after exercise. ★ Reprint the content of this site, please indicate that it is taken from Yakou Nutrition Weight Loss Network and add a link.

Exercise must also be combined with dieting in order to effectively burn excess fat in the body and achieve the purpose of losing weight; But dieting alone can effectively lose weight. In the first two weeks of dieting, the weight loss is the fastest, but the longer the dieting time, the less the weight loss. After dieting and losing weight for six months, the basal metabolic rate of human body (referring to the working efficiency of cells) will drop by 40%, and the fat in human body will burn more and more slowly, making it more and more difficult to lose weight. After human beings begin to age in middle age, it is also because the basal metabolic rate slows down, fat accumulates in the body and weight increases; After people who exercise regularly stop exercising, their basal metabolic rate slows down and their weight increases.

Exercise can increase basal metabolic rate and make body fat burn quickly. After each exercise, the basal metabolic rate of the human body can be increased by 24 hours. Therefore, exercising once every two days (or three times a week) for more than half an hour each time can make the body burn more than 300 calories of heat energy, so that the basal metabolic rate of the human body will not slow down. At this time, the excess fat in the human body can be effectively burned.

If you only exercise for fifteen minutes at a time, you will burn sugar, but not fat. After half an hour of exercise, you will start to burn more fat. The longer you exercise each time, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight.

The pre-stored ATP energy of human body can only last 15 seconds, and it will be used up after running 100 meters. After running 200 meters, the next 100 meters must be powered by the rapid synthesis of blood sugar in anaerobic state, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis, football and other sports all use the energy provided by anaerobic decomposition of blood sugar, so a lot of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this kind of exercise is provided by starch, so you can't burn fat, which is not conducive to losing weight.

The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. Running 800 meters, the next 400 meters must be supplied with energy by the synthesis of blood sugar, blood fatty acid and blood amino acid in aerobic state, while blood sugar is supplied by starch decomposition, blood fatty acid is supplied by fat decomposition and blood amino acid is supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce ATP, which can supply the heat needed for later exercise. The latter exercise is aerobic exercise.

Running 800 meters or 1500 meters, swimming 200 meters or 400 meters, boxing and other sports all need oxygen to start burning starch, fat and protein, so the later stage of this kind of sports is aerobic exercise. As aerobic exercise, the heart rate is generally 65,438+0, 30 beats/min. Burn starch about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. If you don't go on a diet, even if you do aerobic exercise for an hour, you can only burn the starch and fat in food, but not the fat accumulated in the human body, which is useless for losing weight. After dieting, an hour of aerobic exercise has a chance to burn body fat.

How to lose weight by swimming?

Swimming is a whole-body exercise, which can not only lose weight, but also improve your cardiopulmonary function and exercise almost all your muscles, especially adhere to regular intensive training. A few months of hard work can make you "reborn". In the water, people's bones are fully relaxed, and they can have the opportunity to "stretch", which is very beneficial to maintaining a tall and straight figure. For growing teenagers, regular swimming exercise can make you grow into a "tall man".

(1) Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

⑵ It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

⑶ You can enjoy natural massage service: When swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body, and can also beautify the skin.

The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you will definitely feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence. Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.

In order to get a good exercise effect, you need to exercise in a planned way: beginners can swim for 3 minutes in a row, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.

In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.

Method for lose weight through balanced nutritious diet

Brief introduction to the methods of losing weight by balanced nutrition diet;

It is mainly through choosing healthy and nutritious low-calorie foods to develop healthy eating habits. This is a way to benefit for life. Losing weight is a process of changing living habits. Only by changing living habits can we lose weight. Losing weight has not failed, only giving up.

Eat three meals regularly and quantitatively every day! ! ! (No hunger)

Don't eat midnight snack and western fast food.

Drink at least 2 liters of water every day (1 thermos flask or 10 cups).

Eat an apple a day and 400 grams of vegetables (except mung beans, tender soybeans and day lilies, which are toxic, the longer the better).

Avoid frying and fried food, egg yolk (1 egg yolk equals 6 protein calories), animal oil and high-fat and high-calorie food.

Vegetables are best cold, with less oil and rich nutrition. Soup is actually not nutritious, and there is a lot of salt and oil. Don't eat it.

Prolonging eating time can reduce appetite (it takes 15 minutes to transmit satiety information to the brain after the stomach is full).

The order of eating should be dishes first, then Caicai, and finally meat. This order allows you to eat more vegetables and less food and meat.

Don't eat snacks high in fat, salt or sugar. Such as: melon seeds, nuts, jelly, preserves (this is junk food with sugar and residue left after vitamins and water are removed from fruits).

Pork is high in fat and contains hormones that can quickly grow meat. Try to eat less mutton, rabbit meat and shellfish.

After eating less meat, it is best to eat some bean products every day, and also eat fish to supplement calcium and protein. Generally, marine fish are better than freshwater fish, hairtail is very good, and they are all wild. Grass carp in freshwater fish rarely eat feed.

Formula of seven-day slimming soup

How to make seven-day slimming soup: (Seven-day slimming soup is not safe, please read the full text carefully)

The raw materials and production methods of slimming soup are as follows: prepare 6 moderate onions and cut them into triangles; 6 tomatoes or 3 cans of ketchup, 1 cabbage, 3 peppers and some celery. Cut vegetables into pieces, add water, and add a little salt, pepper or other seasonings. Cook on high fire for 10 minutes, and then continue to cook on low fire until the dishes are cooked.

Cooked soup can be eaten at any time, but nothing else can be put in the soup. If you can't go home for dinner at noon, you can put the soup in a thermos and carry it with you. The daily consumption should be no less than 8 bowls.

Day 1: Soup and fruit can be eaten except bananas, but melon or watermelon should be eaten less because it contains more calories than other fruits. If you drink tea, coffee and juice, don't add milk and sugar.

The next day: Soup and vegetables You can eat all vegetables except soup, and it is best to choose fresh vegetables. Don't eat beans and corn. You can have some baked potatoes at noon. Please remember: don't eat any fruit, drink plenty of water.

Day 3: Soup, fruit and vegetables. You can't eat baked potatoes on this day. You can eat soup, fruits and vegetables at will, and drink plenty of water at the same time. If you can strictly follow the dietary regulations for the first three days, you can lose 2-3 kilograms.

Day 4: Soup, fruit, vegetables and milk. Besides soup, fruit and vegetables, you can also eat 1 cup of milk and 3 bananas. Remember: you shouldn't drink more milk than soup.

Day 5: Besides soup, beef and tomatoes, you can also eat some tomatoes and beef. Beef should not exceed 200 grams, and tomatoes should be eaten raw and unlimited. Drink 6-8 glasses of water this day, and only drink 1 soup.

Day 6: I like beef and leafy vegetables. I can eat two steaks, but I can't eat baked potatoes. Besides drinking soup once, be sure to drink more water.

Day 7: Rice, Juice and Vegetables You can eat some rice and vegetables, drink unsweetened juice and drink plenty of water on this day. Vegetables can be fried with onions.

Be sure to remember within seven days: don't eat pasta, don't thirst for drinks such as wine, don't put oil in your dishes, and use "slimming soup" to satisfy your hunger when you are hungry.

Seven-day slimming soup is a seven-day recipe-mainly vegetable soup, mixed with different things every day (such as a small amount of fruit, Ma Ling potatoes, fragrant coke and skim milk, a large amount of beef, steak and brown rice). )。 Because its method is easy to understand and strongly recommended by an artist, it was once all the rage. What's the effect? What is the principle? What effect does it have on the body? This is the focus of our discussion today!

The basic composition of vegetable soup is soup boiled with vegetables, and there are two basic collocations-1. Small amount of sugar+vegetable soup = eat less (low calorie to lose weight). The soup cooked with green vegetables is oil-free, with only 20-30 calories in a bowl. Even if you drink a bowl every 2 hours, even if you drink a bowl of 10 a day, there are only 300-400 calories. Coupled with a small amount of vegetables, or eating only one Maling potato a day, it is basically a very low-calorie diet (referring to a way of losing weight with 200-800 calories). 2. A lot of meat+vegetables = eating meat to lose weight (using a high-protein diet leads to dehydration and diuresis). So if you want to ask, how does it work? That depends on your definition of effect. If the definition of effect is just to lose weight, then eating only a little food a day will certainly make you lose weight. If you not only want to lose weight, but also want to lose weight without worrying about it, then you may be disappointed! If you have tried it, you may find it makes you worse: eating less will lower your metabolism, but you will gain weight faster and more. )

Why is there such a result? To understand this, we must first understand the order in which the human body uses energy.

The order of body energy utilization is blood sugar, liver sugar (including liver sugar in liver and muscle), then fat, and finally protein. Because slimming soup is a low-calorie diet, it will force the body to make up for the lack of diet with stored energy, and the blood sugar in the body is only about 15g, so liver sugar will be used soon (about 100g, but it can only supply blood sugar for several hours), and burning fat requires a catalyst, which is very slow. In the end, it will force the body to break down muscle protein and indirectly convert it into blood sugar.

Based on the above theory, we will find that the metabolism of the body will decrease because: 1. It consumes muscles, protein. (The human body can only consume 1.04 calories per kilogram of fat per hour, while one kilogram of muscle can consume 26 calories. Therefore, doing this diet often will reduce muscle tissue, leading to higher and higher body fat rate, and it is difficult to lose weight every time. ) 2. It will reduce basal metabolism. (If a person's energy intake is lower than the body needs, the basal metabolism will be reduced by 10-20%, and the energy metabolism will be reduced by about 1500 calories a day. This is also the main reason why eating less and extreme diet (such as eating only certain things (apples) will reduce metabolism. )

So after losing weight for a few days, you may encounter a bottleneck. Therefore, in the later stage (the 5th and 6th days), slimming soup was changed to a high-protein diet (no starch food, only meat), which made the body produce a lot of ketoacids, which caused dehydration and diuresis and caused the illusion of fast weight loss.

The disadvantages of this diet are as follows:

1. Reduce metabolism. Weight gain is faster after stopping, and it is more difficult to lose weight every time.

2. Increasing the burden of kidney is very dangerous for patients with renal insufficiency and chronic renal failure.

3. Increase the burden on the heart and cause arrhythmia. For gout patients, it will cause an acute attack and aggravate the condition.

4. Affect immunity. (In the early stage, due to the lack of enough protein in the diet, the body could not use it to repair tissues. In the later stage, due to the lack of sugar, the protein eaten can regenerate sugar (preferentially converted into energy), so it cannot be used to repair tissues)

In fact, if you really want to lose weight, you should stick to it for at least a week. (Because the human body reduces its food intake for about 7 days, it will reduce its dependence on sugar and begin to use fat as a source of heating. ) and this monotonous diet is often unpalatable and can't last, but it causes overeating after losing weight. Coupled with the decline in metabolism, weight gain is faster and it is more difficult to lose weight every time.

In fact, losing weight is not difficult. How to lose weight is the key! If losing weight is just a way, then losing weight will definitely make you fat again; If losing weight is a living habit, you won't gain weight if you lose weight. Therefore, the correct and effective way to lose weight should be a normal daily diet to lose weight.

Honey weight loss and honey beauty

Honey is a natural nutrient, containing high-quality sugar, vitamins and minerals, which can burn human energy. As long as you add some honey to three meals a day, you can avoid the accumulation of fat in the human body.

Honey has excellent sterilization effect and detoxification effect, which helps to discharge the waste accumulated in the body, improve the metabolic function of the whole body, and make the excess fat accumulated in the body burn as energy because it cannot be consumed well. If the sugar in honey can be transported from the stomach to the blood, it will become energy and quickly eliminate fatigue. Because of the rise of blood sugar, the feeling of fasting disappeared.

How to lose weight with honey? If you want to try, you can use the following methods.

Honey can be added to the water before breakfast, and a small amount of porridge can be eaten for lunch and dinner. Most people feel relaxed and happy after eating honey for two days. After five days, you can eat noodles and other digestible things, and then slowly restore the original diet.

In this way, many people lost 3 kilograms in three days. Secondly, the symptoms of constipation and anxiety can also be eliminated.

However, there are also precautions for honey to lose weight. Because water is good for human metabolism, you should always drink water. However, drinks and alcohol containing caffeine and tannic acid should be controlled to avoid irritating internal organs, and cigarettes should also be banned.

Honey can eliminate the garbage in human body and restore the original metabolic function of human body. It's a cheap and good diet food.

Note: The above is a common honey diet, but this diet is unbalanced in nutrition, easy to rebound and unhealthy. We suggest that honey only needs to drink a cup of light honey water when getting up in the morning, or drink a cup 30 minutes before each meal. The main function of honey weight loss is to improve constipation and balance blood sugar. Honey weight loss is particularly effective for people who are obese due to constipation.

Apple milk diet

Studies by foreign scientists have confirmed that eating apples and drinking milk, a simple method, can also achieve satisfactory weight loss effect without suppressing appetite.

For a week, eat the same as usual every day for the first five days. On the sixth day, the dieter only ate apples and didn't eat other food. They can divide the prepared1000g apple into four or five portions, and eat one portion as the staple food at a time. On the seventh day, dieters should prepare 750- 1000 grams of milk (including yogurt), divide it into 8 equal portions, and drink only one serving instead of the staple food at a time, and do not eat other foods.