1, How to diet and exercise to lose weight
First of all, diet
1, control staple food and restrict sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250-300 grams. The staple food is wheat, rice and some miscellaneous grains, but we must strictly limit our food intake and form the habit of eating seven or eight points. For foods that contain too much starch and are extremely sweet, such as sweet potato, potato, lotus root starch, jam, honey, candy, preserves, fruit juice sweets, etc., try to eat less or not.
Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
2. Edible fiber
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more times, so the eating speed slows down, so that the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise.
Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
Drinking water is an indispensable demand in people's daily life. In summer, you can eat watermelon and tomato to quench your thirst, and watermelon juice and winter melon soup can also induce diuresis. Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.
Second, sports.
Three golds a day to practice losing weight:
1. Morning
Slimming position: upper abdomen.
Sit up straight with your hands parallel to the bed. Keep your hands parallel to the bed and let your body lean back slowly 10 second. When doing this action, your eyes should look at your waist and abdomen and stretch slowly. Physical recovery, repeat 8 times.
Slimming parts: oblique abdominal muscles of the waist.
Lie on your back, put your left hand behind your head, twist your left rib to the left, lift your right knee, and keep your left elbow as close to your right knee as possible. Restore, repeat 8 times. The action on the other side is consistent with this.
Slimming parts: waist and lower abdomen.
Stand up straight, put the tissue box straight, and don't let it fall to the left or right. Hands akimbo, lift the leg next to the tissue box and let it wrap around the other side of the tissue box. When you turn your legs, try to raise your knees and exercise your waist muscles. After 5 minutes, take the tissue box to the other side of your body and repeat this action for 5 minutes.
have a day off
1. Sit in a chair, lift your legs and bend to one side, feeling your waist pulled. Repeat 5 times. Do the same thing on the other side.
2. Hold your hands and knees on the ground, with your head, shoulders and knees in a straight line and your fingers slightly inward; Bend your arms so that your chest is as close to the ground as possible and keep your body straight; Raise your arm until you start to move.
go to bed
Lie flat on the bed with your legs bent and a cushion on the inner thigh. Put your hands behind your head and hold your head high; When the inner thigh is stressed, the hand slowly slides to the knee. After holding this position for 5 seconds, the hand returns to the action of holding the head, pauses for 5 seconds, and then repeats 7 groups of actions.
2. The best time to lose weight by exercise.
Do some exercise before supper;
Most people will eat a richer dinner to comfort the hard work of the day; In addition, there is often a long time between Chinese food and dinner, and they will eat more under the encouragement of hunger. After dinner, most people will sit down and watch TV, then take a bath and sleep. What will happen? Under low-calorie physiological activities, almost everything you eat is converted into weight and stored, so it's strange not to be fat for a long time!
I suggest that the first thing you do when you come home from work is to do some moderate exercise before eating, so as to adjust your appetite. If you are a bus driver, you can also get off at one or two stops in advance and walk home briskly to achieve the purpose of moderate exercise.
What exercise is better before meals?
The pulse rate reaches about 70% of the highest pulse rate and lasts for 10 to 15 minutes. Walking is the best exercise before meals.
In order to avoid syncope caused by low blood sugar during pre-meal exercise, you must eat some snacks at about 3: 30 every afternoon (the calorie is controlled between one hundred and fifty and 250 calories).
Exercise before going to bed can accelerate weight loss.
Why can exercise before going to bed produce good results? This is because the heat generated by exercise is burning, and it will not immediately return to the heat consumed when it is not exercising because of the end of exercise. Generally speaking, the calorie consumption after a few hours of exercise will be several to dozens of calories higher than that before exercise. Think about it, if you exercise for 30 minutes two hours after dinner and then take a shower and sleep, you will continue to lose weight even if you sleep. Wow! What a wonderful thing it is!
The method is very simple, you have to stick to it!