How to balance diet and exercise?
Energy intake is mainly accomplished through diet, and energy consumption includes three parts. The first part is the energy consumed by the body's basic metabolism. This part of energy varies from person to person, but everyone's basal metabolism is relatively stable at a certain age; The second part is the energy consumed by physical activities, including daily physical activities and sports; The third part is that diet consumes calories. Generally, increasing energy consumption will start from the second part, that is, increasing physical activity.
The current obesity problem is mostly due to "eating more and exercising less". If you want to lose weight, you must strike a balance between eating and exercising. To balance these two aspects, you need to do the following:
1. Eat more foods rich in dietary fiber.
Dietary fiber can stay in the stomach for a long time, feel full strongly, soften stool, help relieve constipation, detoxify and lose weight. Fruits, vegetables and coarse grains are all foods rich in dietary fiber, so you should eat more at ordinary times.
2. Drink plenty of water every day
Water is the source of life, and the lack of water in the body will affect the metabolism of the body. In addition to the water contained in the food you usually eat, drink at least 6~8 glasses of water every day. Especially when you wake up in the morning, you need to drink a cup of boiled water on an empty stomach.
Eat less and eat more.
Seven points to lose weight depends on eating. Eating less and eating more is a scientific diet recognized by many nutritionists. Eating less and eating more means that the diet is divided into 5~6 meals a day. As for how much you eat every day, it depends on your personal situation and the time of eating. Distribute the calorie intake of a day's diet, and three meals a day can be distributed according to the ratio of 3: 4: 3 or 4: 4: 2. If you eat more meals a day, you can eat more at dinner time until you are full at six o'clock. Eat less outside of dinner, mainly fruits and vegetables, and eat less staple food.
4. Stick to a certain amount of aerobic exercise every day.
According to China Adult Physical Activity Guide, the recommended exercise amount for normal healthy adults is 65,438+050-300 minutes of moderate physical activity or 75-65,438+050 minutes of strenuous exercise per week. If you want to lose weight, you need to increase it on the basis of this amount of exercise. Moderate intensity aerobic exercise is easier to stick to, so it is recommended to do 30~60 minutes of moderate intensity aerobic exercise every day.
5. Do some strength training to improve the basal metabolic rate.
Aerobic exercise can burn fat well, and strength training can not only burn fat, but also exercise muscles well, improve muscle strength and increase basal metabolic rate. However, heavy-load strength training is easy to get hurt, which requires professional guidance and professional equipment. If you usually do your own strength training, it is recommended to do some slow strength exercises, such as sitting on the abdomen, rolling the abdomen, squatting and so on.
2, shaping slimming action
The first kind: pray behind your back
Shaping effect:
1. Stretch the upper back and chest, accelerate the blood circulation of the shoulders and beautify the lines of the upper back.
2. Correcting the spine and increasing the flexibility of the cervical spine can improve the phenomenon of chest and back flexion caused by sedentary.
Steps:
1. Kneel on the mat, keep your upper body upright, your arms droop naturally, and adjust your breathing.
2. The two big toes overlap slightly, the two heels are separated, the hips sit between the soles of the feet, and the arms naturally relax.
3. Take a deep breath, lift your hands to both sides, and feel that your spine is gradually being lifted.
4. Exhale, put your hands around your back, put your fingertips up, open your elbows outward, and feel your shoulders press down.
5. Inhale again, lift your head up and stretch your chest back and forth for 20 seconds.
Tip: If it is difficult to put your hands together behind your back, you can hold your elbows behind your back, straighten your back, raise your head back, take a deep breath and stretch the muscles of your shoulders and neck.
The second type: cat stretching
Shaping effect:
1. Stretch the upper back and chest, reduce the fat of the lower back, beautify the lines of the upper back, and have the function of lifting the buttocks.
2. Remember to be soft, increase the flexibility of cervical and lumbar vertebrae, and improve the chest bending caused by sedentary.
Steps:
1. Kneel on the ground, support your hands and palms on the ground in front, straighten your arms parallel to your thighs, and your whole body is square.
2. Inhale, collapse your back, raise your head and lean back, so that the whole back is in an upward meniscus shape and keep moving for 20 seconds.
3. Exhale to restore the body to the center. Inhale deeply again, arch your back upward, and at the same time let your eyes look at your navel, so that the whole back is in a downward meniscus.
The third type: spider type
Shaping effect:
1. Effectively stretch the muscles of back, waist, chest and abdomen, with good body shaping effect.
2. Massage the viscera in the abdominal cavity can promote the secretion of ovarian hormones, thus achieving the purpose of maintaining the uterus.
Steps:
1. Sit up straight on the mat, put your right foot on your left thigh, press your heel on your left groin, and tilt your feet.
2. Bend the left knee, put the left foot on the left thigh with both hands, press the heel against the right groin, and put the center of gravity of the right foot upward. Put your hands in lotus fingers on your knees and keep breathing naturally.
3. Inhale, put your hands on the ground in front of your legs, support the ground with your hands and palms, and lean forward with your upper body so that your hips leave the ground and your knees touch the ground.
4. Exhale, bend the elbow, so that the chest, abdomen and thighs are close to the ground in turn, until the whole body is prone, the legs are still in a lotus sitting position, and the hands are flat on both sides of the body.
5. Put your hands behind your back and close them with your fingertips facing up. Try your best to make your elbow exert force, make your fingertips cling to the back of your neck, and experience the feeling that your neck, back, waist, abdomen and legs are fully stretched.
Tip: If it is difficult to put your hands behind your back, you can also put your elbows behind your back to reduce the difficulty of movement.