The so-called running for three months is based on the combination of diet and exercise. If you only rely on running and don't pay attention to your diet, you can't achieve the so-called auxiliary effect of plastic surgery.
First, diet. 1, three meals rule, balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well. Maintaining the regularity of breakfast, lunch and dinner every day during weight loss is very helpful to lose weight and develop good eating habits.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 60kg, you can eat 60g protein every day.
3. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods have little nutrition except that they are high in calories and fat. After eating, in addition to increasing calories and oil, it will also increase body fat and damage health. It is suggested to choose foods with low calorie, high fiber and strong satiety, such as unprocessed meat, vegetables, coarse grains and other foods.
4. Adjust the order of eating.
The adjustment of diet order is conducive to reducing intake and developing good eating habits. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
5. Drink plenty of water.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep 1500~ 1700 ml of warm water every day, which can not only supplement the human body's demand for water, but also promote metabolism and excretion, which is very helpful for losing weight, maintaining skin elasticity and nourishing skin.
6. Change the way you cook.
For friends who work outside, if they eat out, prepare a bowl of hot water in advance and then pass the food through the hot water, which can reduce the intake of oil. If you eat at home, you can choose cooking methods such as frying, boiling, boiling and steaming. This can not only reduce the intake of calories and oil, but also develop good eating habits.
Second, sports. In terms of exercise, it is suggested that aerobic exercise should be combined with anaerobic exercise, which can not only improve metabolism, but also increase muscle shaping and burn fat. It plays a very good auxiliary role in weight loss and exercise.
1, aerobic exercise.
You can choose aerobic exercise, such as jogging, brisk walking, cycling, hula hoop, skipping rope, swimming and so on. Each exercise lasts for more than 30 minutes, and the exercise frequency is 4-5 times a week.
2. Anaerobic exercise.
Anaerobic exercise can choose push-ups, sit-ups, squats, squats, jumps and so on. The exercise time is 30 minutes each time, and the exercise frequency can be maintained 3~4 times a week.