1, eliminate fatty foods
Recently, the website of American Red Book magazine introduced 10 kinds of food which can help to eliminate abdominal fat.
1. avocado. Avocados are a treasure house of nutrition. It contains a lot of monounsaturated fatty acids beneficial to human health. This kind of fat can increase satiety and is not easy to store as body fat, so eating avocado will make you not hungry for a long time and then lose weight. 20 14 A study published in the Journal of Nutrition shows that people who eat half avocado for lunch will obviously reduce their hunger at dinner.
2. Black pepper. Adding half a spoonful of black pepper to dinner can reduce weight, because pepper contains a compound called piperine, which can inhibit the formation of fat cells. In addition, other studies show that eating spicy food can promote metabolism, increase the energy consumption of basal metabolism, and make the body consume more fat, especially the fat accumulated in the abdomen.
3. apples. 20/KLOC-A study published in the Journal of Food Chemistry in June/April shows that eating an apple a day can not only prevent many diseases, but also lose weight. This is because apples are rich in dietary fiber and polyphenols, which can promote the growth of beneficial bacteria in the intestine and save you from "paunchy". Eating 2~3 apples raw every day can reduce weight, and eating them cooked will destroy their polyphenols.
4. almonds. As long as it is eaten in moderation, this delicious nut will play a great role in shaping abdominal muscles. Almonds contain a lot of dietary fiber and unsaturated fat, which can effectively reduce people's desire for snacks all day. Eating a handful of almonds and a piece of fruit will increase your satiety without overeating.
5. berries. Berries are rich in natural antioxidants and dietary fiber, which can prolong satiety. In addition, carbohydrates contained in berries are not easy to be converted into fat in the human body, but burned as energy. Blueberries can play a particularly good role in decomposing abdominal fat.
6. cod. The high-quality protein contained in this white fish can make the human body take longer to decompose, thus reducing hunger.
7. asparagus. The dietary fiber contained in this green vegetable can delay the gastric emptying time; In addition, it can also be used as a barrier to prevent blood sugar from entering the blood too quickly, thus avoiding insulin resistance and abdominal fat accumulation.
8. cheese. 20 1 1 A study published in the Journal of Nutrition shows that eating dairy products rich in protein helps to lose weight and increase lean meat. Dairy products contain two key nutrients: whey protein and calcium. Whey protein contains a lot of leucine, which can stimulate the formation of new muscle protein. Calcium plays an important role in losing weight. It contributes to the excretion of fat in the intestine, which means that the total amount of fat absorbed by the human body is reduced.
9. pine nuts. The research published at the annual meeting of the American Association for Experimental Biology in 2006 showed that half a teaspoon of pine nut oil (equivalent to a handful of pine nuts) can delay people's appetite for food for at least 4 hours and inhibit people's appetite.
/kloc-0 0. Salmon. A study published in the Journal of Cell Metabolism shows that monounsaturated fatty acids contained in salmon can prolong satiety, slow down hunger and reduce the accumulation of abdominal fat.
2. How to lose weight scientifically and correctly
-it can be achieved through continuous aerobic exercise.
We all know that in order to lose weight, consumption is greater than absorption. So, how many calories do you need to exercise every day to start losing fat? Fat burning is different according to people's physical condition and exercise habits, so there is no way to correctly predict the time to start losing fat. Generally, when the heart rate is maintained at a certain level, you can burn fat by doing aerobic exercise continuously.
Duoyan Zheng illustrates this relationship with a simple example: for example, doing aerobic exercise for 50 minutes, the first 15-20 minutes mainly consumes carbohydrates, and then starts burning fat in 30 minutes. But aerobic exercise lasts for a long time, but it will burn carbohydrates instead of fat. At this time, if there is no carbohydrate energy in the muscle, the muscle will be used as energy by the body, leading to muscle loss. So be sure to pay attention to these parts when exercising. Aerobic exercise is recommended for 40-60 minutes. Although the starting point of fat burning cannot be predicted correctly, it is very clear that the purpose of fat burning can be achieved through continuous aerobic exercise.
What exercise can achieve the purpose of losing weight?
-Strength training plus aerobic exercise has the best effect.
Now people's purpose of losing weight is not to lose weight as before, but to pay more attention to health and elastic beauty. As a result, strength training, pilates, yoga, exercise and other methods to lose weight came into being. Duoyan Zheng thinks that the most popular is the combination of strength training and aerobic exercise, and the effect of this kind of exercise is also very good. "Strength training and aerobic exercise need 1.5-2 hours, which is still very restrictive for busy modern people. Therefore, the most popular among modern people is the compound GX exercise that combines muscle exercise and aerobic exercise. " Duoyan Zheng thinks so.
Duoyan Zheng recommended her Figurerobics series gymnastics and magic curve gymnastics. As long as you follow the dance for 30 minutes, you can achieve the effect of strength training and aerobic exercise at the same time, and you can achieve a flexible and healthy S-shaped curve with long-term persistence.
How can obese people who lack exercise increase their exercise?
From warm-up-low intensity exercise-moderate intensity exercise-high intensity exercise
It is normal that beginners' basic physical abilities, such as muscle strength, muscle endurance, stretching and cardiopulmonary function, are relatively low. If you don't consider these parts, you will immediately enter high-intensity exercise, and in less than a week, you will be physically and mentally unbearable and want to give up.
Duoyan Zheng told us: "Although we usually come into contact with different sports methods, all the exercises for beginners are carried out in the order of warm-up, low-intensity exercise, moderate-intensity exercise and high-intensity exercise." Therefore, it requires each of us to confirm our basic physical strength in advance, and gradually increase the amount of exercise through the exercise that is most suitable for our own intensity according to our own situation.
Teacher Zheng took 12 weeks of strength training as an example to explain how to increase exercise and lose weight:
○ 1-3 weeks is the adaptation stage of the body. In the early stage of exercise, stretching and aerobic exercise are mainly done to fully relax the body, plus slightly less difficult strength training and aerobic exercise, so that the trainees can generate exercise motivation and feel happy during the exercise.
○4-6 weeks, physical strength has been improved to a certain extent, which can be divided into upper body and lower body, and muscle strengthening exercise can be realized through higher intensity strength training.
○7- 12 weeks, the body has adapted to strength training for a period of time, so you can set up moderate and high-intensity exercise according to everyone's exercise purpose (curve training or weight loss), and the training effect at this stage is the most efficient time period.
How to match the diet to achieve the purpose of reducing fat?
-gradually adjust eating habits and gradually reduce the amount according to your own diet.
Duoyan Zheng emphasized: "When losing weight, the proportion of exercise is about 30%, and the proportion of diet is about 70%. It can be seen that the diet ratio is quite high. "
Teacher Zheng also mentioned that a single food with low calorie, or a hunger strike, which was popular some time ago, may have a weight loss effect in the short term. But there will be many side effects and it will rebound. In addition, some people will only eat one or two limited foods such as sweet potato, banana, chicken breast and egg white according to the bodybuilder's recipe when losing weight. This diet strongly restricts calories, and at the same time, high protein intake will have a good effect. However, if the average person keeps losing weight like this, it will easily lead to stress and a high proportion of challenges will fail.
As we all know, cereals, vegetables, fruits, meat, fish and other foods are the sources of nutrients (carbohydrates, protein, fat, vitamins, minerals) necessary for our bodies, so these foods have always been necessary for our bodies. Just because modern people often overeat, the intake frequency of high-fat and high-calorie foods will lead to obesity.
Therefore, Duoyan Zheng thinks: "To adjust your eating habits, you can't reduce your food intake at one time, but gradually reduce it according to your usual eating habits and try to eat healthy food. Eating less and eating more is actually one of the better ways. If our body suddenly reduces its intake, it will make our body store fat. Therefore, it is very important to gradually adjust your eating habits when you lose weight. "
What measures should be taken to avoid rebound after successful exercise to lose weight?
Rebound refers to the phenomenon that the weight returns to the original weight or is heavier than the original weight after losing weight. How to reduce the rebound phenomenon? "If you persist in exercise for a long time and reasonably match your eating habits, the possibility of a rebound is very small. However, if excessive dieting causes the body's metabolism to be slow, the body will no longer consume energy, which will lead to the body being fatter than the weight before losing weight. " Duoyan Zheng said, "The best way to avoid rebound is to improve basal metabolic rate through muscle exercise, so that the body can increase its energy consumption capacity. Besides, we must remember that we shouldn't reduce the food intake excessively. We should gradually reduce our food intake and avoid eating junk, processed and high-calorie foods. We should take natural and healthy food as the main energy source. "
Finally, Duoyan Zheng also reminded everyone that we must absorb the essential nutrients of the human body through healthy eating habits combined with suitable exercise methods, and don't expect to be effective in a short time. You should give yourself enough time to lose weight healthily and relax your mind, so that you can keep exercising in a happy state and achieve a healthy and beautiful physical state.