Moderate aerobic exercise can accelerate the elimination of fat and toxins in the body, and moderate exercise combined with diet and lifestyle adjustment will get twice the result with half the effort.

Adjustment of diet and living habits:

One: eat less and eat more meals to increase the number of meals.

It may be strange: if you want to lose weight, why do you insist on eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than five or six times a day is 24 to 7 compared with three big meals a day. And doing so can prevent overeating after a long period of hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate.

For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3 ~ 4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120 ~180g of chicken, fish or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.

Two: Eating an ultra-low calorie diet does more harm than good.

The body has "programmed" calorie requirements to ensure basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, the "resting metabolic rate", that is, the number of calories needed to maintain basic physiological functions such as normal breathing and heartbeat, will automatically decrease, because at this time, the body will mistakenly think that it is starving and needs to be balanced. Not only can you not consume more calories, but it will affect the normal operation of your body functions.

Three: Eat a lot of high-fiber carbohydrates for breakfast.

People who eat more fat will feel hungry faster. Theoretically, it takes longer for the body to digest and absorb high-fiber carbohydrate foods, so that it will not be converted into blood sugar quickly, and hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.

Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts recommend eating carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."

Four: Lack of sleep can lead to metabolic disorder.

People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.

The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2 ~ 3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.