Current location - Health Preservation Learning Network - Healthy weight loss - 202 1-07- 12
202 1-07- 12
1. What suits you may not be suitable for others.

The human body is different. Although each of us looks similar, the physiological and biochemical environment in our bodies is quite different, and everyone is the same.

2. Why should we add protein and water?

When you lose weight, two substances in your body will decrease rapidly, one is glycogen and the other is protein. In the process of glycogen and protein loss, our body will lose a lot of water. At the same time, people will lose a lot of lean body mass, and the loss of lean body mass will lead to the reduction of basal metabolic rate, which will make us consume less and less calories and make it more and more difficult to lose weight.

3. The mysterious way to lose weight

Mysterious weight loss methods can make people lose weight comfortably and happily. There is no such thing as a good thing. Stars may dress better and live better than us, but they are like us in one thing-to lose weight and suffer.

4. Partial weight loss

Women in pear shape like partial weight loss best, but when losing weight, the body will mobilize the whole body fat to decompose, not just the belly fat, so a scientific and effective partial weight loss is really impossible at present, unless you go for liposuction.

1. Body mass index

According to Chinese standards, a B MI 18.5 ~ 23.9 is normal, 24 ~ 28 is overweight, but not obese, and above 28 is obese.

? B MI does not distinguish between fat and muscle. Some people are overweight, but there is too much fat. But some people are overweight and have a large proportion of muscles, such as strength athletes. They can't be called "fat" because they are muscular.

2.? Skin fold thickness

? Data to evaluate the weight loss effect, because it can directly reflect the increase or decrease of subcutaneous fat. As long as the same person has a fixed technique and posture, he can accurately reflect the trend of fat change.

Judgment standard: Pick up the skin with thumb and forefinger, and then measure the thickness of double folded skin with a ruler.

3. waist circumference,

? The approximate index of total fat and intra-abdominal fat was measured. If the waist circumference of women is more than 80 cm, the waist circumference of men is more than 85 cm.

You can also use the waist-hip ratio to judge whether you are obese or not, and divide the waist circumference by the hip circumference. If the waist-hip ratio of women is greater than 0.8 and that of men is greater than 0.9, it can be diagnosed as centripetal obesity. At present, waist circumference replaces waist-hip ratio to predict centripetal obesity.

4. Fat content. If women are more than 30% and men are more than 25%, they can be diagnosed as obese.

1.? The formula for calculating the maximum heart rate is 207-0.7× age. For example, when a person is 26 years old, his maximum heart rate is 207-0.7×26= 189. Of course, this is for healthy people.

Two types of sports

? 2. 1? Continuous aerobic exercise? For example, walking, brisk walking, running, cycling, swimming, elliptical machine training, rowing machine training, aerobics with basically stable intensity.

? 2.2? High intensity intermittent exercise?

? High-intensity intermittent exercise has two basic requirements, one of which is high intensity. This high intensity is generally higher than 90% of the maximum oxygen uptake.

Many studies have found that H I IT is superior to continuous moderate-intensity aerobic exercise in sports pleasure, acceptability and tolerance. Low-intensity aerobic exercise is not hard, but it takes a long time and is too boring for many people to persist.

? 2.3 Fragmented diet without exercise-clean diet

Try to walk, stand and move as much as possible. Standing and watching TV, reading books, pacing back and forth on the phone, chatting with friends while walking, walking to and from work, climbing more stairs, deliberately parking farther away, etc., all belong to the specific measures of clean diet. Agile, the advantage of losing weight is flexibility.

3 the role of exercise on the body

1. Modular diet for weight loss

? There are all kinds of different foods on the dining table, all one by one. Although varied, there is one characteristic: the calories of each food are the same, such as 100 calories.

? If we plan to eat 1000 kilocalories today, we don't have to consider the calories of each food. No matter what kind of food, we can choose 10.

? Nine categories include: vegetables, fruits, nuts and seeds, beans, meat, eggs, milk, staple food and vegetable oil.

Each category provides a list of alternative ingredients, and each ingredient in the list category has the same calorie.

? For example, vegetables: there are dozens of vegetables to choose from, each serving has a different weight (but it is a convenient integer gram), but the approximate calorie of each serving is 50 kilocalories.

? Spaghetti: The staple food is spaghetti, and the vegetables are tomatoes, onions, beef and vegetable oil.

? 2. Perfect ingredient list

2. 1 First of all, it is convenient to buy, and it is all fruit that we often eat; Secondly, there are no high-calorie fruits, such as durian, jujube and avocado.

2.2 The weight in the meat table refers to the weight with bones, such as fish, including inedible parts such as fish head and internal organs. The proportion of edible parts with shells is very small, such as snails, so don't be afraid when you see 1 serving 1 kg. The weight is mainly on the shell.

2.3 1 egg is 1, and 4 egg whites are 1. ? Eggs, whole eggs, limited to 2 servings a day, that is, 2 whole eggs. Egg white is not limited.

2.4 When drinking milk, it is recommended to drink it alternately with full-fat degreasing. In addition, because the calorie density of milk and yogurt is low, there is no limit to the amount of milk.

2.5. Beans are also limited to a maximum of 3 servings per day.

2.6 Nut seeds, so the amount of each serving is very small, and you can eat up to 2 servings a day. This can not only meet our demand for nut nutrition, but also not easily lead to excessive calories.

2.7 ? The choice of staple food, on the one hand, highlights coarse grains and potatoes, on the other hand, takes into account the flexibility of processed food, that is, rice and white flour are still necessary.

? 2.8 5 grams of vegetable oil per serving, limited to 3 servings per day. Among them, olive oil is the most suitable for cooking; Cold conditioning, other vegetable oils will do.

How to deal with the platform period of weight loss by modular diet?

1has a "set point theory", which means that everyone's weight has a "set point". At this time, the body will maintain its weight more stably. Above or below this point, the body will try to put its weight back to the so-called "set point".

3.2? If you eat too much fat and too much sugar, you don't need to deliberately limit your diet calories. You just need to change your diet structure to achieve the effect of losing weight. This has been confirmed by many studies. After losing weight is not obvious, you will enter the second stage and start to limit your diet calories or gradually increase your exercise.

1. Female menstruation

If a girl eats too little, exercises too much, and has no extra calories and nutrients to give birth to her offspring, her body will not let her have children at all. Ovulation is meaningless without fertility. If you don't ovulate, your period will be gone

2.? immunologic function

Immune function is generally the incidence of upper respiratory tract infection. Upper respiratory tract infection, what we are most familiar with is a cold? .

3. 1 kg adipose tissue, energy consumption is about 7700 calories.

An average woman, jogging 1 hour (about 7 kilometers per hour), can only consume about 300 kilocalories.

So, if you want to consume 7700 kilocalories directly through exercise, do you need to jog for nearly 26 hours? And if you want to consume 7700 kilocalories by dieting, a woman of average size doesn't eat at all and needs to be hungry for five whole days!

4. Constant weight

? In the process of losing weight, the fat is reduced by several kilograms, and the lean body weight is also increased by several kilograms, so that the weight has not changed, but people have really lost weight.