At present, there are thousands of ways to lose weight. The effective way to lose weight is not to look at the method, but to start with your body shape analysis. It is a good way to understand the body shape classification first and then prescribe the right medicine!
(thin and fat)
* Definition: Body weight is lower than the standard 10%, but body fat is high.
* Recommendation: Diet-Take a balanced intake of nutrients, especially supplements from protein, but reduce the intake of high fat and sweets. Exercise-on the one hand, strengthening fat burning and reducing body fat, on the other hand, strengthening muscle strength and cultivating exercise habits can improve the problem of insufficient physical strength.
(slightly fat)
* Definition: The weight meets the standard, but the body fat content is high. It is a typical modern human figure.
* Suggestion: Diet-foods with high fat and calorie should be reduced to avoid overnutrition. Exercise-strengthen fat burning exercise.
(obese type)
* Definition: The body weight is above the standard weight 10%, and the body fat is high.
* Suggestion: Diet-realize diet to lose weight under the guidance of a special person. Exercise-Strengthen fat burning exercise, and exercise regularly at least three times a week for more than 30 minutes each time.
(slightly thinner)
* Definition: The body weight is below the standard weight 10% or more, but the body fat reaches the standard.
* Suggestion: Strengthening muscle strength training and doing more high-intensity muscle strength exercises can promote metabolism in the body.
(standard)
* Definition: Weight and body fat are up to standard.
* Suggestion: Body shape will change with age, diet and exercise. Please pay attention to keep a balanced nutrition and regular exercise, and keep a standard figure.
(strongly typed)
* Definition: The body weight is above the standard weight, and the body fat is normal. People of this size have big skeletons and well-developed muscles.
* Suggestion: Generally, people of their own size should belong to sports people. If they can burn more fat and reduce fat, they will be more suitable.
(ultra-thin)
* Definition: the body weight is below the standard weight 10% or more, and the body fat is insufficient.
* Suggestion: Diet-Pay more attention to balanced nutrition intake. Exercise-increasing exercise to strengthen muscle strength can help physical training and increase physical strength.
(dynamic)
* Definition: Weight is the standard, but with little body fat, it is a healthy and beautiful figure.
* Suggestion: Usually energetic people are members of sports groups. Please keep the habit of doing exercise and keep an enviable figure.
(muscular type)
* Definition: Being overweight with little body fat is a typical athlete.
* Suggestion: Please continue to exercise regularly to avoid fat accumulation caused by long-term inactivity.
In order to lose weight healthily, we should pay attention to the plan.
Slim is everyone's dream, and losing weight has become a national movement in modern society. If you want a healthy, slim and curvy figure, you must do a lot of exercise.
The exercise here does not refer to cutting hands, moving feet and stretching, but refers to regular exercise of "sweating a little, a little tired but not too tired", at least three times a week, for at least 30 minutes each time, to ensure that you can get rid of fat people and become healthy and slim.
Three times a week, 30 minutes each time.
It is the most effective way to lose weight by using regular exercise to increase calorie consumption. According to the research, jogging for 30 to 40 minutes three times a week has obvious weight loss effect after 20 weeks.
As far as exercise is concerned, walking, jogging or cycling can effectively lose weight. As far as the frequency is concerned, it is often ineffective to exercise only once or twice a week. Exercise at least three times a week, and the weight loss effect will be remarkable.
In terms of time, it is ideal to exercise for 30 to 45 minutes at a time. More importantly, it takes more than 300 calories to be effective. The amount of exercise of 300 calories is about equivalent to moderate-intensity exercise lasting 20 to 30 minutes. Generally speaking, the most common ways are jogging, cycling or swimming. If it's a walk, it will last 40 to 60 minutes.
Simply controlling diet is not the best way to lose weight. Only diet control and exercise, two-pronged, can reduce side effects and increase the chance of success in losing weight.
The Importance of "Warm-up Exercise"
In order to avoid sports injury caused by losing weight, it is best to do some warm-up exercises before exercise. The benefits of warm-up exercise lie in raising body temperature, improving neuromuscular function and reducing the possibility of sports injury. As for how long it takes to warm up? The intensity and time of warm-up exercise depends on individual circumstances. Generally speaking, at room temperature, when sweat begins to appear, it means that "warm-up exercise" has been done enough.
"Warm-up exercise" should not be too intense, so as not to cause local muscle fatigue or accelerated heartbeat and breathing, which will hinder health. Therefore, before exercising, you should measure your physical fitness and the exercise you are engaged in, so as to adjust the intensity and time of "warm-up exercise" and get the best effect.
For example, before doing fitness exercise, it is best to do soft exercise, brisk walking or jogging for 5 to 8 minutes in situ, and then really engage in strenuous exercise, which can not only improve the functions of nerves, muscles and cardiovascular system, but also prevent sports injuries.
Balanced nutrition, correct diet control and regular aerobic exercise are the most ideal ways to lose weight. If you want to maintain the effect of losing weight for a long time, you must change bad eating habits and develop regular exercise habits.
New three-low weight reduction concept
It seems that the trend of losing weight with low GI has not cooled down yet, and nutritionists have extended the concept of low insulin to the "three low slimming" diet. Keep the original advantage of "low GI" and change the cooking oil and salt products into "low sodium salt" and "low saturated oil", so you don't have to worry about the heat problem, and slimming can also change your physique! The chef of Sanlow restaurant announces the cooking recipes here. If you want to lose weight, you can do it yourself and enjoy eating thin!
1. sugar-low-density sugar food is the main choice.
Fruits: grapefruit, pear, apple, guava, lotus, plum, tomato, lemon, cherry, peach, citrus, kiwi fruit, pitaya starch: noodles, bean rice, vermicelli, bean and potato drinks: mineral water, sugar-free tea, diet coke, clear soup.
2. protein-Choose low-sugar yogurt, sugar-free soybean milk, skinless chicken, fish, protein, seafood, peas, black tofu, soybeans and skim milk.
3. Oil-unsaturated fatty acids are the healthiest fish oil and olive oil.
Slimming, starting from the side.
Want to get thinner? Want to stop getting fat? Diet control is not the only way to lose weight and stay slim for a long time. If you don't want to gain weight after losing weight successfully, you need the cooperation of exercise.
Exercise is different from labor, which is usually laborious, backache and exhaustion. Exercise, especially aerobic exercise, such as walking, running, cycling, swimming, skipping rope, going up and down stairs and aerobic dance, can stimulate cardiopulmonary function, promote blood circulation, consume a lot of calories, lose weight, enhance physical fitness and promote health.
For people who don't exercise on weekdays and have little activity, it may be difficult to form the habit of regular exercise now. It may be even more difficult to remember the wet and sticky feeling and sweaty smell after exercise, which makes people uncomfortable. Therefore, it is suggested that people who want to lose weight may wish to "move" from their daily lives first.
Home activities such as mopping the floor, cleaning windows, planting flowers and trees can make the body have proper activities and consume calories without being too tired. Take the stairs instead of the elevator; When the distance is short, walking instead of taking a car is a "sport" that can be implemented in life.
Easy to consume 100 calories.
For a person weighing 60 kilograms:
climb the stairs
As long as it takes 7 minutes, you can consume 100 calories and exercise your cardiopulmonary function!
go downstairs
It only takes 14 minutes to consume 100 calories.
Plant flowers and trees
Plant some flowers and plants on the balcony at home to beautify the environment and be pleasing to the eye. And 20 minutes of gardening can burn 100 calories, killing two birds with one stone.
Prepare three meals
Stop complaining that your family doesn't help you prepare three meals. It only takes 39 minutes to wash, cut, boil, fry and steam, and 100 calories are gone.
mop the floor
You can burn 100 calories by dragging for 20 minutes.
sweep the floor
It doesn't take much time, just 25 minutes, and you can spend 100 cards!
go shopping
Whether you buy or not, you can reach the goal of spending 100 cards in 33 minutes.
In daily life, there are many relaxing and interesting ways to burn calories without sweating, and make "activity" a part of "life" as a warm-up before developing regular exercise.
When you are used to increasing a lot of activities in your life, you can choose your favorite and competent sports, such as swimming, cycling or dancing, from the holiday day on the second day of every week, and exercise regularly for 15-30 minutes each time. I believe you will be thinner, healthier and more confident.
Fat-reducing tea
Source "Taiping Sheng Huifang"
The raw materials are equal amounts of tea, ginger and terminalia chebula peel.
First, add a bowl of water to tea leaves and terminalia chebula peel, and then add ginger for decoction.
The effect of treating stagnation and losing weight.
Use hot drinks
As we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. For example, you don't have to starve, take medicine or spend money. You can only eat apples until you are full in three days, and you can lose 3 to 5 kilograms. This is a popular "three-day apple diet" in Japan.
Apples contain more potassium and less sodium, which can lower blood pressure; Apple pectin can lower cholesterol; Apples contain flavonoids, which can reduce the occurrence of coronary heart disease and induce heart disease; Apples are rich in antioxidants, which can reduce the risk of cancer.
This shows that apples are very healthy fruits. Think about it. After eating apples for three days, you can lose 3 to 5 kilograms and stay healthy. Would you like to try?
◆ Basic knowledge of apple weight loss
The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight.
People who eat apples to lose weight can also improve symptoms such as dry skin, allergic dermatitis and constipation.
You know, our appetite is controlled by the brain. When the central nervous system sends out the command of "want to eat, want to eat", you will become very greedy.
However, no matter how delicious the food is, if you eat too much, you will get tired. For example, you like cake very much, but if it's the same cake, you can't eat many pieces after dinner, can you? Similarly, if you eat two or three apples at a time, your brain will tell you that you are full, so you won't actually eat too many apples and consume too many calories.
If you can't implement the three-day apple diet, you can start in a day or two. As long as you do it, it will work.
For example, you can start from one day a week and increase it to two or three days after you get used to it. People who are not used to it, it is best not to exceed three days, in order to avoid central nervous system dysfunction, but will overeat after losing weight and become fatter than before.
◆ Apple's weight loss method
Eat only apples for three consecutive days, and don't eat other fruits and food.
You can eat apples according to the time of three meals, or you can eat them when you are hungry until you are full.
Any kind of apples will do, but red apples are the best. Green apples are sour, for fear of irritating the stomach.
Apples should be eaten fresh, washed and peeled to avoid pesticide residues.
During these three days, when you are thirsty, you can drink boiled water or non-irritating tea, such as mint tea, wheat tea, safflower tea and houttuynia tea.
During weight loss, your stomach will be very sensitive, so avoid drinking caffeinated drinks, such as black tea, coffee, green tea and oolong tea. , to avoid gastrointestinal discomfort.
⑦ If constipation occurs during apple weight loss, you can drink one or two spoonfuls of olive oil to moisten the intestines on the third night to promote the excretion of toxins accumulated in the body.
◆ Main points of diet after three days
After losing weight for three days, your stomach will become tender, your taste will become sensitive and your stomach will become smaller because you stay away from irritating food.
Starting from the fourth day, your diet should be slowly restored. Don't eat a lot of food at once, especially don't eat snacks. In the first three days of resuming diet, it is best to start with porridge and tofu.
In short, when you resume your diet after losing weight, the food should be light and not excessive, so that the effect of losing weight will last.
Apple's weight loss is equivalent to a general cleaning of the digestive system of the body. If you are really fat, it is impossible to get back into shape if you want to be an apple to lose weight. It is best to do it once a month or two until it is reduced to the ideal weight.
◆ Five reasons why Apple can lose weight.
(1) Digestive organs such as the gastrointestinal tract can recuperate because of the decrease in food intake. During dieting, by eating less or losing weight regularly, the digestive system can rest, restore its original function and operate normally.
(2) Apple can improve the function of kidney or stomach, expel waste gas in the body and purify blood. It can excrete blood stasis (old blood), feces (old feces) and water poisoning (the cause of edema) in the body, and the body becomes healthier.
(3) Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.
(4) Obese people are almost always overeating, which makes their stomachs swell and can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
⑤ Apples can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is helpful for beauty.