1, diet
(1) diet 1
Drink 1 glass of water in the morning, about 300 ml.
Breakfast: coarse grain porridge 100g, lean steamed stuffed bun 100g.
Morning noon: 1 fruit.
Lunch: rice 100g, skinless chicken 100g, fungi 100g, vegetables 100g.
Afternoon and evening: 1 fruit.
Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.
Before going to bed: 250 ml of skim milk.
(2) Diet 2
Drink 1 glass of water in the morning, about 300 ml.
Breakfast: 400 ml fresh milk, whole wheat bread 100 g.
Morning noon: 1 fruit.
Lunch: rice 100g, lean beef 100g, fungi 100g, vegetables 100g.
Afternoon and evening: 1 fruit.
Dinner: rice 100g, peeled seafood 100g, kelp 100g, vegetables 100g.
Before going to bed: 250 ml of soybean milk.
(3) Diet
Drink 1 glass of water in the morning, about 300 ml.
Breakfast: 400 ml of soybean milk, eggs 1 piece, staple food100g.
Morning noon: 1 fruit.
Lunch: rice 100g, livestock liver 100g, kelp 100g, and two vegetables 100g.
Afternoon and evening: 1 fruit.
Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.
Before going to bed: 250 ml of skim milk.
2. Effective ways to lose weight
1, strength training is essential.
As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.
A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle maintenance activities every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.
Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.
2. Segmented movement
Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.
Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
3. Exercise for at least 20 minutes.
Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.
The premise of using fat energy is to keep exercising 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, glycogen in muscle and liver is consumed, and fat can be used to a great extent.
4, the action should be concise and feasible
When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.
For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.
5. Diversification of sports.
No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load does not stimulate the body obviously. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.
For example, weight loss, long-term aerobic exercise, you can choose jogging, dancing, swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscle and basal metabolic rate in order to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.
6. Develop good eating habits
After practicing and mastering the above good exercise methods, dieters should also pay attention to developing good eating habits. This is actually very simple. Three meals a day just need to control your dinner a little. Eat breakfast and lunch normally, try to control dinner, and the key point is not to be hungry or overeating.
7. Long-term persistence
You can't expect to lose weight by exercising, and you can't lose a catty or two every day. Even if you exercise to lose weight, it won't produce obvious results if you don't stick to it for a month.
Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they will suddenly gain a few kilograms, which is mainly caused by the energy distribution of the body. As a result, some people mistakenly think that exercise is getting fatter and fatter, so that they give up exercise.