1, how to eat to lose weight
There is a "food exchange" algorithm.
You can calculate the total calorie intake every day.
In addition to reducing the total amount, we should also pay attention to structural adjustment.
"The normal daily total calorie intake of a light-weight adult woman is 265,438+000 calories, of which the intake of carbohydrates should be no less than 55% ~ 65%, the intake of fat should not exceed 30%, and the intake of protein should be 65,438+00% ~ 65,438+02%." According to the nutritionist, the general principle of losing weight is: let the intake of calories be less than the consumption of calories. In other words, people who lose weight should reduce the total calorie intake every day, and the minimum standard is 1200 calories, which is the lowest value that the human body can bear. If you provide too little heat to your body, you will lose muscle. Muscle is the key for your body to consume calories and promote metabolism.
So, how do you calculate your total energy intake in a day? There is a formula to follow. This formula is "food exchange portion", that is, food is divided into several categories according to its source and nature. The protein, fat, carbohydrate and energy contained in the same food are similar within a certain weight range, and the three nutrients contained in different kinds of food are different, but the energy provided is the same. Taking "serving" as the exchange unit, the energy content of each serving of food is roughly similar, about 90 kilocalories.
Take sweet potato as an example, 25 grams of rice, millet, coix seed, sorghum rice, flour, oatmeal, buckwheat noodles, various dried noodles, Longxu Noodles, soda biscuits, red beans and mung beans; Sesame cake, pancake, steamed bread, salty bread, wowotou, and raw noodles 35g potatoes100g; Wet vermicelli150g; 200 grams of fresh corn (1, with a stick core) can generate 90 kilocalories. Another example is vegetables and fruits, 500 grams of spinach, celery, bitter gourd, Chinese cabbage, rape, tomato, cucumber, eggplant, mung bean sprouts and loofah; 400g of white radish, 400g of green pepper, 400g of water bamboo and 400g of winter bamboo shoots; 350 grams of pumpkin and cauliflower; 250g of fresh cowpea, lentil and garlic sprout; Chinese yam, water chestnut, lotus root150g; Arrowhead, lily, taro100g; 70 grams of edamame and fresh peas can also produce 90 kilocalories. In addition, there are meat, eggs, soybeans, milk, fruits and oil.
"If the total daily calories are controlled at the minimum standard of 1200 calories, it means that this person can eat 500 grams of vegetables, 240 grams of milk, 50 grams of lean meat, 80 grams of fish, 20 grams of vegetable oil, 200 grams of fruit and 150 grams of staple food every day." The nutritionist said that in addition to reducing the total amount, we should also pay attention to structural adjustment. Generally speaking, three meals a day are matched like this: breakfast accounts for 30%, Chinese food accounts for 40%, and dinner accounts for 30%. In other words, it should be more reasonable for this 1200 calorie to be converted into food. Breakfast: vegetables 150g, staple food 50g, milk 240g Chinese food: vegetables 200g, staple food 50g, lean meat 50g, oil10g; Dinner: vegetables 150g, staple food 50g, fish 80g, oil10g; This meal needs 200 grams of fruit.
"A healthy diet is more important than losing weight." The dietitian said that she strongly opposed the way of losing weight at the expense of health. For example, if you don't eat staple food at all, the acid-base balance in the human body will be broken. Insufficient intake of carbohydrate food may reduce the glucose supply needed by brain cells and damage memory and thinking ability. For example, some popular online "Morning morning banana diet" and "Red Wine and Cheese Law" are unhealthy and violate the principles of nutrition. "In nutrition, wine is considered as an empty energy substance, which only produces energy and has limited nutrition. 52-degree liquor can produce 364 kilocalories. So is red wine. Cheese is a saturated fatty acid with high calories. "
Many MM want to lose weight, but they can't stand a light diet, so they always want to find some delicious and slimming food, but nutritionists say there are basically no such recipes. "Most delicious food is fat meets oil. To lose weight successfully, the most important thing is to control your mouth. " The nutritionist said that in fact, the level of calories generally depends on your cooking style. Raw, steamed or boiled has the lowest calories. The heat of frying is the highest, and the heat of fried food can be increased by 1 time.
For women who love beauty and want to keep slim, there are still some eating habits to pay attention to. First, it's best to eat slowly and avoid eating too fast. Because it takes 20 minutes for the signal of satiety to reach the brain, if you can extend the meal time, you can reduce the amount of food you eat. Second, eat less snacks, especially nuts such as peanuts, walnuts, pistachios and melon seeds. It contains extremely high calories and fat, which is not conducive to weight loss. In addition, salt control is also very important, and the diet should be as light as possible. Salty food usually stimulates appetite. There is also soup, which is also the one with the worst nutritional value in food, which often leads to excessive intake of oil and salt.
Step 2 exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
In short, what is the fastest and most effective slimming exercise mentioned above? We should have a correct understanding of these, and experts should remind you that there are many ways to lose weight. When people choose to lose weight, they must choose scientific and effective methods to lose weight, and must not blindly choose some undesirable methods.