Scientific weight loss and diet control, different exercises are suitable for different times. We can also improve our physical fitness while exercising. Long-term inactivity may reduce our physical function. If you want to exercise yourself, you can consider this exercise. Here I will show you the benefits of scientific weight loss and diet control.

Scientific weight loss and diet control 1 The most important thing to lose weight is exercise. If you want to use scientific weight loss methods to achieve the best and fastest weight loss effect, you can't do without exercise. Only after exercise can the human body improve metabolism and burn fat. Let's learn aerobics that can practice S curve! The prop used in this aerobics is a rubber ball. Through the interaction with the ball, the whole exercise process is more interesting!

first step

1。 Left foot in front, right foot in back, feet crossed back and forth, rubber ball in hand;

2。 Put the ball down, next to your knees and bend your feet;

3。 Don't move other parts, put the ball on the left thigh with both hands and the other foot in front, and continue to practice.

Second step

1。 Hold the rubber ball with your left hand, hold the ground with your right hand straight, and hold the ground with your toes;

2。 Do push-ups and press down as much as possible;

3。 Return to the original position, hold the ball with your right hand and continue practicing for 8 times.

Third step

1。 Stand with your feet apart, with a big step and a straight upper body;

2。 Hold the rubber ball with both hands and put it on the right side;

3。 Turn your body to the left and lift the rubber ball to the upper left;

4。 In this process, the feet should be straight and the heel of the right foot should be raised.

Fourth step

1。 The toes of the left and right feet are outward, and the left foot is a small step backward;

2。 Hold the ball with both hands, bend back and put the ball behind your head;

3。 Hold the ball with both hands and straighten your hands;

4。 At the same time, your feet are straight and your body's center of gravity moves up.

Step five

1。 Stand on the ground with your left foot, lift your right foot, bend your knees to 90 degrees, hold the ball with both hands, and straighten forward completely;

2。 The lower body moves unchanged, the hands twist the sphere, and the right hand naturally slides down;

3。 Twist in the opposite direction, turn the bottom into the left hand, and practice in cycles.

Scientific weight loss and diet control 2 How to lose weight is the most effective?

The core of losing weight is to control diet and keep exercising.

The recommended daily calorie intake is only 1700 calories.

The Global Malnutrition Report released by GAIN GAIN)20 15 shows that about 34 1 10,000 people in China are overweight (body mass index is 23 to 28) and obese (body mass index is above 28), while about 5.86 million children under 5 years old are overweight. Experts point out that the number of overweight and obese people is huge, which is related to the amount of food, too many times of eating, unreasonable diet structure and lack of exercise.

Most overweight and obese people have bad living habits, such as not loving sports and eating sweets, and they are not aware of the harm of obesity psychologically. Therefore, scientific weight loss requires psychotherapy and lifestyle intervention to correct patients' bad habits.

"If you want to lose weight, you must first treat your own psychology." If obese patients don't know enough about the harm of obesity, it will affect their determination and perseverance to lose weight, and once they resume their lifestyle, they will gain weight again.

The change of lifestyle is mainly to change eating habits. Experts suggest that the general principle of diet control for obese patients is to be low in sugar and fat, eat more foods rich in vitamins, and generally consume 1500 ~ 1700 calories a day. To put it simply, office white-collar workers eat 1 to 2 meals a meal, while manual workers can increase 1 meal, and eat less meat and more vegetables. But diet control belongs to relative control. People who exercise more can eat more, while people who exercise less need to eat less.

You can do 50 minutes of aerobic exercise every day.

Regarding the grim situation of overweight and obesity, Ye Zhao, chief health management expert of Guangzhou Sports Science Research Institute, pointed out that there are three main reasons for overweight and obesity: too little exercise, overnutrition and living habits.

"Like some office workers who work long hours, they don't know how many calories they should consume every day, and they often have the habit of staying up late to socialize. These are the reasons for the surge in obesity and overweight. " Zhao said that as for children, the main reason for being overweight is the increase in food intake.

The surge of overweight and obesity among adults is mainly related to the structure of three meals, because most citizens pay more attention to the quality of dinner and often eat all kinds of food. But at night, people's energy consumption is reduced, and fat is easy to accumulate in the body and not easy to consume.

Adults should insist on aerobic exercise for at least 50 minutes every day, and the intensity should be kept within 70% of the maximum heart rate, such as swimming, ball games, jogging and brisk walking. As for children, parents can guide their children to go out to play more. "At present, people who are overweight and obese can go to a professional institution for physical examination and choose a reasonable exercise mode under the guidance of a doctor."

Dieting after exercise, be careful to get worse.

With the rise of outdoor running and gym exercise mode in recent years, more and more citizens pay more and more attention to exercise, and various methods of losing weight by exercise are also circulating on the Internet, the most famous of which is "dieting after exercise".

Some people think that dieting after exercise can better achieve the effect of fitness shaping, which is wrong. After exercise, the human body consumes much more energy than daily life, so it needs to consume more protein and vitamins.