/recipes/calories/food calories (calories) calculation _ weight loss DIY_ star entertainment _ Huaao starry sky
/recipes/calories/weight loss DIY_ star entertainment _ Huaao starry sky
/yy/2-cjsp/ Common food calorimeter
/app/2002/fitness/
These are my collections, and I will lose weight again, but losing weight can't affect my health. I hope you can read it and help you:
The most reasonable way to lose weight
If you want to live a comfortable and happy life while losing excess fat, I suggest you don't be hard on yourself and try to lose 5KG a week. It is best to keep the weight loss rate at 0.5KG- 1KG a week. Rapid and intense weight loss will make the body feel tired and easy to "get fat".
You should ensure the basic nutrition every day:
Milk intake is more than one day 1 cup: if the milk intake is insufficient, the body will absorb calcium from the bones to supplement it, then the nails will lack luster, and if you exercise, you will be easily injured.
An egg a day: Fresh eggs contain high-quality protein and minerals needed by chickens before hatching, and are also essential nutrients for human beings every day.
A piece of fish and a piece of meat with less fat: a piece of palm-sized fish or meat has about 80 calories. When the intake of fish and meat is insufficient, it is easy to feel tired, dry hair and even poor physiology.
Beans and bean products: If you rely entirely on animal protein, you will easily suffer from "civilization disease", so beans and bean products are essential.
There is at least one kind of vegetables in three meals a day: insufficient vegetable intake will make the skin dull and "small acne" appear on the face.
One potato a day on average: potatoes are a treasure house of vitamin C and dietary fiber, and they are easy to get satiety, and the cooking methods are changeable, so they are a good choice for slimming menus.
One fruit a day: Vitamin C in vegetables will lose 50% after heating and cooking, and fruits can be eaten in the freshest state. However, most fruits have high sugar content, so they should be eaten in moderation as snacks or snacks.
Staple food: this is a necessity for three meals a day, and it is also a necessity to ensure your physical strength. Proper staple food can make you feel full, and you won't eat other snacks because you are hungry, which will lead to obesity.
What is the most reasonable way to lose weight?
Since there are many shortcomings in drug weight loss, you can only try exercise and change your diet. When it comes to exercise to lose weight, especially to eliminate the fat in the waist and abdomen, people first think of doing sit-ups. You can also see advertisements of various abdominal muscle exercisers on TV and newspapers. The models in the demonstration all have very beautiful bodies and enviable abdominal muscles, so everyone comes to exercise abdominal muscles in the morning and evening and do sit-ups on the ground. What is the result after a period of time? In addition to strengthening the muscles under fat, most people will not find a significant change in waist circumference. In order to confirm this phenomenon, four professors from the Department of Sports Science and the Department of Physical Education of the University of Massachusetts and the University of Kansas conducted an experiment in 198 1. 13 men with no exercise habit, average weight of 76.9 kg and average height of 1.75 m do sit-ups for 27 days, one stage every five or six days, starting from 10 group on the first day, 7 times in each group, and arriving at 14 group on the last day, 24 times in each group. The final measurement results of the experiment were disappointing, and their average weight dropped from 76.9 kg to 76 kg. 1kg； The fat content decreased from 1 1.6% to1%,and the waist circumference increased from 83 cm to 84 cm. Statistically, these changes are negligible.
Why can't sit-ups eliminate abdominal fat? The reason is that the energy supply of human body is a very integrated whole system. Muscles in any part can't get energy from the nearby fat accumulation, but transport the necessary blood to glycogen stored in blood, liver and even whole body fat. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and the fat can be used.
Understand this truth, we will know what is the most effective exercise to lose weight-low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, aerobic exercise, etc., which can last more than 20 minutes and keep the heart rate at a certain level. What is the ideal weight loss speed? The average person jogging for one minute consumes about 15 kcal (the greater the weight, the more calories he consumes), while the fat of one kilogram is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week. Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.
Do you want to lie down and sit up? Yes, but twice a week, two groups at a time is enough. Strengthening abdominal muscle strength can prevent back injury, which is very beneficial.