1, the main points of exercise to lose weight
1, exercise regularly
In addition, it is important to develop regular exercise habits no matter which time you exercise. For example, if you are used to exercising at 5 pm every day, try to arrange it at this time every day, and don't let the interval be too long. Because the body will also form an exercise biological clock, if the exercise time is always changed, it will make the body uncomfortable and more prone to sports injuries, thus affecting the performance and effect of sports.
2. Change the form and intensity of exercise.
In order to strengthen the effect of reducing fat, it is important to change the exercise form frequently and maintain the intensity of exercise, rather than a single exercise form. Such as cycling, running, swimming, etc. They are all moderate-intensity exercises and can be changed. The conversion of exercise intensity is mainly realized by changing the exercise time (or distance) and increasing or slowing down the exercise heart rate, but it should be noted that the exercise intensity should not change too fast, and it should be gradual and give the body time to adapt. If you exercise in a single form and intensity for a long time, your body can easily adapt to it, thus entering a fat-reducing platform period.
Step 3 stick to it
The most important thing to lose weight is persistence. Only by persisting in exercise can we achieve the goal of reducing fat.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.