1, don't drink milk on an empty stomach in the morning, but it doesn't hurt. If you drink milk on an empty stomach, it won't be absorbed. The correct way is to eat some staple food while drinking milk, so that milk can stay in the stomach and be attracted by the stomach.
2, to understand that eating breakfast well will not gain weight, but not eating breakfast will easily gain weight and get lithiasis!
3. People need to take some nutrients from protein during the day, and protein will supplement one's energy and body energy.
4, after 6 pm, don't eat too greasy food, the most likely to get fat.
It is suggested that breakfast should be nutritious, Chinese food should be 7 minutes full, dinner should be light with protein's participation, green vegetables and fruits should be guaranteed all day, and then scientific exercise should be guaranteed, which will effectively reduce weight.
Regarding sports, as follows:
First of all, you have to understand that running can lose weight, but no matter how you run, fat consumption always follows a rule-first reduce limbs, then reduce facial items, and finally reduce the lower abdomen.
Secondly, we should understand that the most effective exercise to consume fat is aerobic exercise! !
Human movement needs energy. If energy comes from aerobic metabolism (oxidation reaction) in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic metabolism, full oxidation of 1 mol glucose can produce 38 ATP (energy unit) energy; However, in anaerobic fermentation, 1 mol glucose only produces 2 ATP. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, a large number of intermediate metabolites such as pyruvate and lactic acid are produced during glycolysis, which cannot be eliminated by respiration. When these acidic products accumulate in cells and blood, they become "fatigue toxins", which will make people feel tired and weak, muscle aches, difficulty breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis will occur and the burden on liver and kidney will increase. Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days before it disappears.
Does light exercise count as aerobic exercise
Light exercise is not aerobic exercise, nor can it achieve the purpose of exercise. Only when aerobic exercise reaches a certain intensity can we exercise the cardiopulmonary circulation function and improve people's physical strength, endurance and metabolic potential, which is the most valuable exercise. In other words, aerobic exercise is meaningful only if it reaches or approaches the upper limit. The limit of this upper limit is different for everyone.
How to master the essentials and scales of aerobic exercise
● Warm-up before exercise. Before every exercise, you need to have a warm-up process, that is, to prepare for activities, to move joints and ligaments, and to stretch the muscles of limbs and back. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise.
● Close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
● Self-feeling Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
● Duration: The average healthy person should have no less than 20 minutes of aerobic exercise each time, and it can be as long as 1 ~ 2 hours, mainly depending on personal physique. Aerobic exercise can be carried out 3 ~ 5 times a week, too little can not achieve the purpose of exercise.
Aftersickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
● Step by step This is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. It's best to see a doctor and have a comprehensive physical examination before exercise. Doctors will prescribe specific aerobic exercise according to individual conditions, and then exercise according to the prescription.
Not all sports can achieve the purpose of improving health; For obese people, not all exercise can achieve the effect of losing weight. Many scientific studies show that aerobic exercise is the most scientific and effective way for human body. Many people have heard of the word "aerobic exercise", but they don't quite understand its meaning. The so-called "aerobic exercise" refers to the lasting exercise that can enhance the human body's inhalation, transportation and utilization of oxygen. Its characteristics can be summarized in twelve words, namely "low intensity, long time, uninterrupted and rhythmic". In the process of aerobic exercise, the amount of oxygen inhaled by the body should be roughly equal to the amount of oxygen consumed by the body, so that the body can be in an "aerobic" state during exercise. But some exercises are done in a short time with high intensity. During exercise, the amount of oxygen inhaled by the body is far from meeting the amount of oxygen consumed by the body. In other words, the oxygen in the body is in a state of "making ends meet", and this "anaerobic exercise" is harmful to human health. Aerobic exercise makes people feel a little out of breath, but not out of breath; Make people sweat a little, but don't sweat profusely. Aerobic exercise makes people feel stretched, but not tired. Good aerobic exercise should be whole body exercise, not local exercise of upper limbs or lower limbs. If aerobic exercise is accompanied by melodious music, which is intoxicating and unforgettable, it will be easier for people to stick to it and get into it, and it will be easier to achieve good results. Common aerobic exercises include walking, jogging, aerobics and ballroom dancing. It has been found that aerobic exercise combined with proper diet control can most effectively remove excess fat in the body without causing loss of muscle tissue. If you add walking twice a day for 20 minutes each time, and the speed exceeds 120m per minute, you will lose weight 1 kg in two weeks, and 12 kg in one year.