1, scientific weight loss method
1. Have soup before meals.
If you want to lose weight effectively, drink 1 glass of water or a bowl of light soup before eating, pad your stomach and reduce your appetite. Eating a simple breakfast, low fat, high protein and high fiber food is the first choice. You can choose fresh fruit, whole wheat bread or yogurt.
Eat less and eat more.
Another magic weapon to lose weight effectively is to eat less and eat more meals, which can keep the blood sugar level stable, avoid emotional impulse, relieve appetite and avoid overeating. Don't eat added sugar. If you add a little sugar to your food all day. 1 year later, the extra heat will accumulate in the body every day and become 3 kilograms of fat.
Eat high protein food
Eating high-protein food, many people think that you can't eat meat in the process of losing weight, which is actually wrong. Protein is an important part of human body. In the process of losing weight, without protein, muscles will be lost faster, metabolism will decline, and it will be more difficult to lose weight.
4. Keep exercising every day
To lose weight, exercise time should be arranged according to living habits. If you are busy for a long time, you should exercise more in the morning. If you want to control your appetite for dinner, the best exercise time is 4 or 5 pm. If you feel too stressed, it's good to exercise at eight or nine in the evening.
2, slimming and weight loss rumors
1. The more you sweat, the better the exercise effect.
It is very unscientific to measure the weight loss effect of exercise by sweating. Sweating will take away the body's heat and a lot of water and some electrolytes. The weight difference reflected before and after sweating is mainly due to a large amount of water loss. The effect of losing weight by exercise is not based on the amount of sweat, but mainly depends on the degree to which fat is converted into heat during exercise. During exercise, the more fat you consume, the better the fat burning effect, not the more you sweat.
2. Running calves will thicken.
Under normal circumstances, running will consume fat, exercise the legs, make the legs feel more linear, and will not make the legs thicker. Then why do some people feel that their legs are getting thicker after running for a long time? There are three main reasons for this. First, your legs are not getting thicker, but your calves are congested when running, which makes you feel that your legs are getting thicker. Second, the running method is wrong; Third, your leg itself may be muscular. Running too fast will make your leg muscles increase and look thick.
3. Strength training does not lose weight
Many people think that strength training can only exercise muscles, but not lose weight. This understanding is biased. First of all, muscle training is actually an important part of losing weight. When the muscle mass increases, the metabolism will go up and consume more calories to lose weight. Secondly, strength training can also burn fat. On the one hand, low-intensity strength training focuses on fat energy, which can burn a lot of fat and reduce body fat rate. On the other hand, strength training can exercise muscles and bones, increase lean body weight, reduce body fat and achieve ideal weight loss effect.
Aerobic exercise must last for more than 30 minutes to lose weight.
If you insist on moderate-intensity aerobic exercise, you will generally consume more fat for energy 30 minutes after starting exercise. But this is just a general situation, and the real weight loss effect should not be based on time. If you do anaerobic exercise for more than ten minutes before aerobic exercise, then do aerobic exercise, so when doing aerobic exercise, your body will enter the stage of increasing fat consumption faster, and it doesn't necessarily take 30 minutes to achieve good weight loss.
5. Do local exercise and lose weight if you want to lose weight.
As long as you do local exercise, you can lose weight wherever you want. Don't be silly. The weight loss effect of only doing local exercise is not obvious. All partial weight loss movements should be based on the basic movements of the whole body. People's fat is distributed all over the body, and exercise consumes the whole body fat, not a certain part. But local exercise can exercise muscles in some parts and make people more fit. Therefore, local movement is also necessary.
6. Women will become muscular men when doing strength training.
Women exercise muscles? Hearing this, I believe that many pictures of the human brain are muscle women. But the fact is that it is not easy for women to become muscle women, mainly because women lack testosterone, a hormone that promotes muscle growth. This hormone in men is naturally much higher than that in women, so it is much more difficult for women to build large muscles than men.