1, what should I pay attention to when exercising to lose weight?
First, the negative consequences of negative sports
Exercise can bring fun, confidence and success, so it needs constant exercise. Exercise can promote the brain to secrete a kind of "happiness factor" endorphin, which makes people's body and mind in a relaxed and happy state and feel particularly comfortable and happy. So people should feel comfortable and relaxed after being happy and hungry.
However, if you don't exercise, you will get fat, get old and so on. Not happiness, but fear of losing something. Exercise not only has little effect, but also affects mood. When we exercise for a job, we will eat more food unscrupulously. In fact, this compensatory diet will make your fat grow faster.
1, stress hormone secretion during exercise, inhibiting lipolysis.
If you exercise for the sake of exercise, you will feel reluctant or forced. Always holding the emotion of "why haven't you lost weight after running for so long" and "I won't exercise until I lose weight" will bring great pressure and negative energy to myself. After these pressures, the human body will secrete an adrenaline, which will make people depressed, unhappy and listless, thus inhibiting the decomposition of fat and making people fatter.
2. The possibility of compensatory eating after exercise is high.
If you just take exercise as a job, you will inevitably become irritable and have symptoms such as strong appetite, headache and bloodshot eyes. Some girls will eat sweets when they are stressed and upset, because anxiety will lead you to eat snacks. Because it is unwilling to exercise, it is easy to "compensate" yourself after exercise, thus accidentally ingesting too many calories.
Second, turn passivity into initiative and develop exercise habits.
To achieve the best effect after exercise is to integrate exercise into life and become a normal state in life. You get not only a slim figure through exercise, but also the feedback you get from exercise is far greater than what you want.
For example, exercise is of great benefit to human health and longevity, because it can improve the body's metabolism. According to the law of biology that "use will advance, waste will retreat", long-term exercise can enhance the functions of various organs and organs, make the body full of vitality, thus delaying aging and living a long and healthy life.
1, exercise is good for bones.
There are 206 bones in the human body, which have the functions of support, protection and exercise. Bone marrow also has hematopoietic function. Exercise can make bones grow well, promote bones to be strong, and enable bones to bear greater loads.
Because muscles are attached to bones, persistent exercise can make the bone at the attachment of muscles mutate greatly, improve the blood circulation and metabolism of bones, thicken the density of the outer layer of bones, make bones stronger, and improve the ability of bones to resist fracture, bending, compression, elongation and torsion. Strengthen the toughness of joints, improve the elasticity and flexibility of joints, and prevent bone hyperplasia, ligament and muscle degeneration.
2. Continuous exercise can make people relaxed, agile and powerful.
The benefits of exercise on the cranial nerves. All organs in the human body interact with each other under the unified control of the nervous system, and complete a unified physiological function. In addition, the unity of opposites within the body must be uniformly regulated by the nervous system to adapt to the variability of the external environment. Exercise can enhance the function of nervous system and enhance the tolerance of physical and mental work.
Taking part in sports can make you feel happy, energetic and strengthen your strength, and can significantly enhance your speed, flexibility and flexibility, so that you are energetic and not tired. The benefits of exercise on organ digestion and absorption. The body must constantly absorb nutrients from the outside world, including protein, sugar and fat, vitamins, water and minerals. Absorbed and synthesized into its own substance. At the same time, we should constantly decompose our own material and alienation into other things and excrete them. Gastrointestinal tract is the main organ for human body to digest food and absorb nutrition. Insisting on exercise can increase appetite, promote gastrointestinal peristalsis, promote gastrointestinal blood circulation and promote digestive gland secretion, thus enhancing food digestion and nutrient absorption.
Through exercise, blood circulation can be accelerated, and oxygen and moisture in blood can be transmitted to skin cells more effectively. Water-rich cells will make the skin full of elasticity and luster, emitting a healthy breath. At the same time, exercise makes the body sweat, and dirt and excess oil in pores will also be discharged with sweat. This is the most natural detoxification method, which is more effective than eating any detoxification food. Exercise makes you younger than your peers in appearance and heart, so will you still exercise because you are "forced"
3. Give up the idea that fat burning efficiency is king and give priority to your favorite sports.
Remembering was my favorite sport when I was a child. Children always like running and jumping. In fact, this is also a happy sport. Exercise is not just exercise and gym, such as taking one more stop, taking the stairs to work instead of taking the elevator, and cleaning up the room at home, which can not only exercise, but also make the room clean and tidy and happy. You can also give sports a positive nickname, and you can focus your attention on the benefits of sports, such as walking fast is called happy sports, good plans and so on.
4. Take the initiative to meet friends and get into the habit of regular exercise.
If you feel that your exercise is too lonely to persist, please boldly ask out old friends! It can not only enhance friendship, but also supervise each other. You can make a plan with your friends and finish it together. A behavior can form a habit if it persists for four weeks. Give yourself a month's time and let exercise unconsciously form an indispensable habit in life.
5. Increase the fun of sports and turn sports into dating.
In fact, there are many forms of exercise, such as going for an outdoor walk and climbing mountains with family or friends on weekends. When you get along with your family and friends in nature, you will be very happy and walk a lot unconsciously, so as to achieve the effect of exercise. As a girl, shopping with my best friend is also a very happy sport. Women are always tired when shopping, so they can supervise and remind themselves to keep fit when trying on clothes.
6. Give up weighing scale temporarily.
The most important thing to lose weight is weight change. If you lose weight, you will feel more confident and happy, but it is often difficult to see the weight change at the beginning of exercise. At this time, it is easy to produce negative emotions, and it is difficult to persist in exercise. But you should know that exercise needs to be carried out for a long time. After exercise, you will have a tight body that is not easy to gain weight. Therefore, forget about weighing scale for a while and give yourself some time to keep exercising.
Third, after getting into the habit, gradually join the exercise with high fat burning efficiency.
When you get into the habit of exercise, you can gradually strengthen the intensity of exercise. Walking from the beginning to playing badminton for 20 minutes and swimming for 40 minutes will have a good effect. You can't rush for success. Only by maintaining a happy and normal heart can you achieve good sports results.
2. What should I eat after exercise to lose weight?
1. Pay attention to adequate water intake after exercise.
After exercise, dieters will easily feel hungry. At this time, be careful not to eat immediately, at least one hour after exercise, so as not to let the fast-flowing blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort, and the body will not absorb the nutrients it eats quickly.
2. Eat a small amount of high-fiber food after exercise.
Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also 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.