1 I won't lose weight because I still don't consume as much as eating more.
You don't know how much you eat less than before, so you may eat more than your body needs every day, and that won't do.
3 Moderate exercise As we all know, aerobic exercise starts to lose weight after 30 minutes, so the previous exercise is a kind of accumulation, so the advantage has no effect.
How to lose weight successfully in a short time? In fact, the healthiest way is to do some basic control on diet, and pay attention to the following four points. Exercise is very important and needs long-term persistence. First of all, regular aerobic exercise and strength training are needed. This is a good way to lose weight.
How to lose weight successfully in a short time? First of all, it must be clear that you can lose weight in a short time, not in a day or a week. Losing weight is a gradual process, but it is difficult to succeed if you rush. Therefore, it can only be said that according to the physical condition, diet control and exercise are best coordinated to achieve weight loss success in a short time.
First, diet control.
1. Strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", among which "eat less at night" is the key to lose weight!
There are three points to note here:
First, be sure to have breakfast. People who skip breakfast tend to get fat. The reason is that after a night's sleep, the body has consumed more than 10 hour, but it needs a breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast will make people feel hungry and hungry at lunch. If you eat too much food unconsciously, the extra energy will be converted into fat in your body.
Second, you must eat at noon. If you don't have enough to eat at noon, you will be hungry at night, and it is difficult to "eat less at night";
Third, you must eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink light noodle soup and rice soup instead of salty soup. The secret of many successful dieters is: never eat or drink water after 9 pm! This is the key to their graceful curves. That's true. Many experts have said that people who want to keep slim can't burn calories in a big dinner and supper. According to the biological clock, after 9 o'clock, the functions of various organs are basically in a weak state, which is the time for fat accumulation.
2. Keep walking for more than half an hour after meals.
Many people are obese mainly in the buttocks and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing. Sitting in front of a desk, computer or TV for a long time, the excess heat can't be consumed, and it will be converted into fat and deposited on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories.
Exercise in the morning is not as good as exercise at night. As far as people's physical condition is concerned, sleeping all night, the body is in a state of water shortage in the morning, blood is sticky, and strenuous exercise may cause dangers such as insufficient blood supply to the brain, cerebral hemorrhage and myocardial infarction. If you like morning exercises, I suggest you drink 1 2 cups of boiling water after washing, and then exercise. From the environmental point of view, some toxic gases in the air are difficult to volatilize before the sun comes out and are not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake.
Exercise after meals mainly consumes excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and exercise immediately affects digestion. It is better to go out for activities half an hour after supper. The best way to exercise is to walk for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, unable to oxidize fat.
3. Don't eat sweets.
Protein won't make people fat, but sugar will make people fat. The reason is that sugar is easily decomposed or absorbed in the body and is the main source of heat. Most foods contain sugar, which has ensured your body's needs. Eating too many sweets will induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat. Most fat people have the habit of eating sweets. If you want to lose weight, try not to eat sweets. Middle school students had better not abstain from eating sweets, because sweets can enhance memory.
4. Eat slowly.
Chew more and chew slowly when eating, which not only helps saliva and gastric juice digest food, but also helps to reduce eating. When food enters and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. Before your brain sends a signal to stop eating, you have already overeated. Therefore, the speed of eating should be slow, and 80% fullness is appropriate.
Second, the best arrangement of weight loss exercise
Aerobic exercise: the purpose is to increase vital capacity, strengthen the oxygen metabolism function of red blood cells in the body, improve the physical endurance of athletes in an all-round way and reduce the fat content in the body.
Strength training: Strength training can thicken muscle fibers, increase strength, improve the body's metabolic function of various nutrients, and the overall appearance of the human body will develop in a positive direction. Men will be full of energy because of strength training, and women will be stronger and fuller because of strength training. At the same time, female friends don't have to worry that strength exercises will produce the same muscle mass as bodybuilders. For daily strength exercises, it is just a process of adjusting the overall structure of the body. The hormone secretion level of ordinary women, especially the secretion level of androgen and growth hormone, and the assimilation ability of protein and other muscle-increasing nutrients will not reach the level of greatly increasing muscle.
Matching scheme:
Taking 1 week or 2 weeks as a cycle, practitioners may wish to arrange two strength exercises according to their own conditions and actual needs, so as to take care of all their muscles or muscle groups and meet the needs of body building; After that, arrange aerobic training twice to eliminate fat accumulation and further strengthen cardiopulmonary function; Finally, arrange a yoga practice so that the body can recover actively and safely after the previous "reconstruction after destruction".
Of course, such a training plan should also be combined with the physical conditions and time conditions of the practitioners themselves. If you are just beginning to practice, you may wish to increase the proportion of yoga practice appropriately, so that your body can gradually adapt to the increase in exercise.